5/21/2024

Ring Dip Skill Work

EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold

  • Advanced athletes can add weight to make it challenging.

  • Modify to matador or box dips/hold as needed.

Sandworms

Affiliate Compete (RX+)

AMRAP 2:00

50 Double Unders

25ft Handstand Walk (OR 2 Wall Walks)

Max Deadlifts (255/175)

Go until you get 50 reps

-rest 1 minute between sets-

Freedom (RX'd)
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (OR 2 Wall Walks)
Max Deadlifts (225/155)
*Go until you get 50 reps
-rest 1 minute between sets-

14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).

Independence
AMRAP 2:00
35 Double Unders
15ft Handstand Walk (Or 1 Wall Walk)
Max Deadlifts (185/125)
Go until you get 50 reps
-rest 1 minute between sets-

Liberty
AMRAP 2:00
50 Single Unders
25ft Bear Crawl
Max Dumbbell Deadlifts (light)
Go until you get 50 reps
-rest 1 minute between sets-

  • Target number of reps each set: 12+ reps

  • Minimum number of reps before scaling: 10 reps

CrossFit KGB