Tag Archives: Dips

Strict Press and Planks then Burpees and Dips

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Based on the CF Invictus WOD from December 14.

Four rounds of

  • 4-6 x Strict Press @ 110lbs/50kg
  • Rest 30 seconds
  • 45 Second Side Plank each Side
  • Rest 30 Seconds

Then five sets for max reps of Dips…

Complete in 60 seconds:

  • 15 x Burpees
  • Max reps Unbroken Dips

Rest 60 seconds between sets.

Then not for time

Results:  First part was good, kept to 6 reps except the last round when only did 5.  Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).

T2B, Dips, Deadlifts and HSPU

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8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)

  • 30 seconds of Toes to Bar
  • Rest 30 seconds
  • 30 seconds of Dips
  • Rest 30 seconds
  • 30 seconds of bodyweight Deadlifts
  • Rest 30 seconds
  • 30 seconds of Handstand Pushups
  • Rest 30 seconds

Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)

Just the Basics

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EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.

  • 2-4-6-8… x Strict Pullups

Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:

  • 4-8-12… x Dips

Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:

  • 4-8-12… x V-Ups

Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:

  • 5-10-15… x Air Squat

Then do two standard Tabatas (8 rounds,  20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating

  • Hollow Hold
  • Superman Hold

Then do one Tabata (8 rounds, 45 second work, 15 second rest) of

  • Plank

Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.

Bench Press and Weighted Pullups then Power Snatches and Dips

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Every 3 minutes for 15 minutes

  • 5 x Bench Press + 3 x Weighted Pullups @ 30lbs
  • 5 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 3 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups
  • 2 x Bench Press + 3 x Weighted Pullups

5 rounds for time of:

  • 10 x Hang Power Snatches @ 75 lbs
  • 15 x Dips

Results:  Bench Press 125/145/165/185/195/200.  Metcon in 11:08