Fun Dip

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

Crab Extension x 5 reps

Opposing Limb Arch Raises x 8 per side

Banded Straight Arm Lat Pulldown x 12 reps

1: Deadlift (2 x 6-8 reps *65% or RPE 6/7)

*if using % you should also have ~3-4 left in tank/set, if not adjust weights accordingly so you may progress during the cycle

*warm up sets: rest 30secs -1 min between warm ups

Bar x 5

40% x 5

60% x 3

*rest 1:30mins between working sets

2.: Kipping Dips (2 x AMRAP with 2 reps in reserve)

*ring or matador

*If working on strength for a strict dip then complete Strict Dip work with 1 variation: Ring Dip with feet on floor or Tricep Dips on Bench
*goal is 4-6 reps, choose a modification in which you can be in that rep range

*Rest 1:30m between sets

3: Metcon (Time)


Overhead Squat (95/65#)


Push Press (95/65#)
*Moderate Intensity Steady State

*Moderate pacing that you can sustain for the whole workout, RPE 8

*focus on smooth transitions


2 sets

Down dog to Cobra x 5

Pigeon x 20 secs per side

Foam roll any stiff or tight areas

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