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Posts Tagged ‘Ring Dip’

Friday 04.12.19

Warm-Up

A) 2 Rounds of:

200m Row
Rest 30 Seconds
200m Run
Rest 30 Seconds

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

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Friday 04.12.19

Warm-Up

A) 2 Rounds of:

200m Row
Rest 30 Seconds
200m Run
Rest 30 Seconds

B) 10-8-6-4:

Push-Ups
Front Squat, with an empty bar

Strength

Front Squat

Heavy 8
Then 2 sets x 8 reps at 90% of heaviest 8 rep

Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.

Strength Tip

Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!

Workout

Capacity

AMRAP 3min:

500m Row
Then Max Reps Ring Dips

– Rest 1 Minute

AMRAP 3min:

400m Run
Then Max Reps Dumbbell Lunges

Rest 1 Minute

AMRAP 3min:

30 Burpees, to a target
Then Max Reps Toes-to-Bar

RX+:50#/35#
RX: 40#/25#
AX: 25#/15#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Dips: you should be to complete at least 10 repetitions unbroken if needed, scale to abr dips or close grip push ups.

DB Lunges: you should be able to complete at least 10 repetitions before you put the dbs down.

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Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

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Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

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Wednesday 11.21.18

Warm-Up

A) 20 sec of work, 10 sec rest:

6 Rounds
Sit-Up
Box Jump, 20”
Kettlebell Swing, 53lb/35lb

B) 300m Row
Rest 30 sec
150m Row
Rest 30
75m Row

Strength

Deadlift

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/15)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

3 min AMRAP:

500m Row
Then, Max Ring Dips

– Rest 1 Minute

3 min AMRAP:

500m Row
Then, Max Dumbbell Hang Power Clean

AX: 35#/25#
RX: 50#/35#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

Ring Dips: scale to a movement that is appropriate for the athlete to perform 5-10 unbroken repetitions before breaking. Scale to Push ups if needed.

Dumbbell Power Cleans: athletes should choose a load that they can perform touch and go movements. Scale to the appropriate weight.

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Wednesday 11.21.18

Warm-Up

A) 20 sec of work, 10 sec rest:

6 Rounds
Sit-Up
Box Jump, 20”
Kettlebell Swing, 53lb/35lb

B) 300m Row
Rest 30 sec
150m Row
Rest 30
75m Row

Strength

Deadlift

3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/15)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

3 min AMRAP:

500m Row
Then, Max Ring Dips

– Rest 1 Minute

3 min AMRAP:

500m Row
Then, Max Dumbbell Hang Power Clean

AX: 35#/25#
RX: 50#/35#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

Ring Dips: scale to a movement that is appropriate for the athlete to perform 5-10 unbroken repetitions before breaking. Scale to Push ups if needed.

Dumbbell Power Cleans: athletes should choose a load that they can perform touch and go movements. Scale to the appropriate weight.

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Friday 11.02.18

Warm-Up

A) 200m Run
200m Row
20 Lunges
200m Row
200m Run

B) 3 Rounds:

8 Weighted Step-Ups
8 Dumbbell Press
4 Toes-to-Bar

Strength

Split Jerk

2sets x 3 reps repetitions @ 70% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

In Teams of 2, alternating complete rounds with a partner:

6 Rounds :

200m Row
15 Bar Dips

Then:

6 Rounds:

200m Run
2 Rope Climbs, 15’.

AX: Hand Release Push-Ups
RX+: Ring Dips

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Row: Athletes should complete 200M row under 75 seconds. Scale as needed

Dips: should be completed in 75 seconds or less. Scale to an appropriate level.

Rope Climbs: if no access to a rope climb scale to 12 kipping pull-ups or 6 strict pull-ups each round.

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Friday 11.02.18

Warm-Up

A) 200m Run
200m Row
20 Lunges
200m Row
200m Run

B) 3 Rounds:

8 Weighted Step-Ups
8 Dumbbell Press
4 Toes-to-Bar

Strength

Split Jerk

2sets x 3 reps repetitions @ 70% of top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

In Teams of 2, alternating complete rounds with a partner:

6 Rounds :

200m Row
15 Bar Dips

Then:

6 Rounds:

200m Run
2 Rope Climbs, 15’.

AX: Hand Release Push-Ups
RX+: Ring Dips

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Row: Athletes should complete 200M row under 75 seconds. Scale as needed

Dips: should be completed in 75 seconds or less. Scale to an appropriate level.

Rope Climbs: if no access to a rope climb scale to 12 kipping pull-ups or 6 strict pull-ups each round.

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Sunday 09.30.18

Warm-Up

A) 3 Rounds of:

15 Double-Unders
9 Wall Balls
6 Knees-to-Elbows
3 Ring Pull-Ups

B)3 Rounds:

12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips

Workout

Double Up the Open!

CrossFit Games Open Workout 14.4

AMRAP 14min:

60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

– Rest 6 Minutes

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double-Unders
15 Power Snatches, 75#/55#

Workout Tip

Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.

Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!

Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.

Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..

Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.

Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.

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Sunday 09.30.18

Warm-Up

A) 3 Rounds of:

15 Double-Unders
9 Wall Balls
6 Knees-to-Elbows
3 Ring Pull-Ups

B)3 Rounds:

12 Ball Slams
9 Power Snatches, with an empty bar
6 Hang Cleans, with an empty bar
3 Ring Dips

Workout

Double Up the Open!

CrossFit Games Open Workout 14.4

AMRAP 14min:

60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

– Rest 6 Minutes

CrossFit Games Open Workout 14.1

AMRAP 10:

30 Double-Unders
15 Power Snatches, 75#/55#

Workout Tip

Toes to Bar: if athletes have trouble with toes to bar, scale to knees to elbows then sit-ups.

Wall Balls: athletes should choose a weight where they can complete sets of 8 repetitions everytime they pick up the ball!

Cleans: athletes should be able to complete quick singles for the 30 repetition cleans. Scale load as needed.

Muscle Ups: oh man! Scale to strict ring pull ups if available or scale to 20 chest-to-bar pull-ups. If further scaling is needed, scale to jumping pull ups..

Double Unders: Scale to 60 seconds of practice each round or double the repetitions for each round of 30 double-unders.

Power Snatches: athletes should choose a weight that is light and that they can touch and go repetitions.

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Sunday 08.26.18

Warm-Up

A) 400m Run
1 Minute rest
200m Run
1 Minute Rest
100m Run
1 Minute Rest

B) 3 Rounds:

10 Dumbbell Snatches, left
20 sec Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 sec Bar Hang

Workout

The 5 Boroughs:

5 Minute AMRAP:

5 Front Squats, 115#75#
5 Ring Dips

– 2 minutes Rest

5 Minute AMRAP:

10 Cal Row
10 Knees-to-Elbows

– 2 Minute Rest

5 Minute AMRAP:

20 Russian Swings, 53#/35#
20 Double-Unders

– 2 minutes Rest

5 Minute AMRAP:

30 Wall Balls, 14#/10#
30 Sit-Ups

– 2 minutes Rest

5 Minute AMRAP:

400m Run
Max Dumbbell Lunges, 35#/25#

Workout Tip

All movements should be completed in 2 sets or less. Scale movements and or load as needed.

Double Unders: scale to 30 sec of Double-Under practice or 40 Singles for each round.

Dumbbell Lunges: athletes should be able to complete 20 repetitions before needing to put the dumbbells down. Scale load as needed.

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Sunday 08.26.18

Warm-Up

A) 400m Run
1 Minute rest
200m Run
1 Minute Rest
100m Run
1 Minute Rest

B) 3 Rounds:

10 Dumbbell Snatches, left
20 sec Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 sec Bar Hang

Workout

The 5 Boroughs:

5 Minute AMRAP:

5 Front Squats, 115#75#
5 Ring Dips

– 2 minutes Rest

5 Minute AMRAP:

10 Cal Row
10 Knees-to-Elbows

– 2 Minute Rest

5 Minute AMRAP:

20 Russian Swings, 53#/35#
20 Double-Unders

– 2 minutes Rest

5 Minute AMRAP:

30 Wall Balls, 14#/10#
30 Sit-Ups

– 2 minutes Rest

5 Minute AMRAP:

400m Run
Max Dumbbell Lunges, 35#/25#

Workout Tip

All movements should be completed in 2 sets or less. Scale movements and or load as needed.

Double Unders: scale to 30 sec of Double-Under practice or 40 Singles for each round.

Dumbbell Lunges: athletes should be able to complete 20 repetitions before needing to put the dumbbells down. Scale load as needed.

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