5/3/2024

Ring Dip Skill Review

Take 10-15 min to review ring dip form and practice progressions. Coaching videos are in the coach notes.

The Final Frontier

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -

Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x35s/25)
Complete 8 Bench Dips after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (light)
Complete 5 Bench Dips after each set

  • Target time: 8-10 minutes

  • Time cap: 14 minutes

Mayhem Mini-Pump - Shoulder and Arms

3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-

CrossFit KGB