Friday

241101

Workout of the Day

81

Complete as many rounds and reps as possible in 10 minutes of: 5 front squats
10 ring dips

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is a weightlifting and gymnastics couplet. Because of the lower repetitions in each set, expect to perform at least 5 rounds. The barbell should come from the ground and the loading should be moderately heavy. Choose a load that enables you to perform all 5 reps unbroken every time you pick up the barbell. For the ring dips, if you can complete 10 dips in 3 sets or less, you should perform the prescribed movement.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 ring dips

105 lb
155 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 foot-assisted ring dips

35 lb
45 lb

Coaching cues:
If you are kipping the ring dips, as you descend to the bottom of the dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.

Resources:
The Front Squat
The Ring Dip
Ring Dip Scaling
From the Archives: Scaling Down CrossFit Workouts With Rings

Comments on 241101

81 Comments

Comment thread URL copied!
Michael Arko
November 2nd, 2024 at 4:36 am
Commented on: 241101

125lbs FS, ring dips from 1/2 squat

8 rds + 5+5 = 130 reps

Comment URL copied!
Gustavo White
November 2nd, 2024 at 4:28 am
Commented on: 241101

My Training on Friday afternoon, November 1 on Day of The Death (that's why the skull shirt).

Complete As Many Rounds and Reps as possible in 10 minutes of:

5 Front Squats 157 lb

10 Ring Dips

I completed 4 Rounds of this WOD.

https://youtu.be/_gx0UC8FpB8

Comment URL copied!
Troy Bruun
November 1st, 2024 at 11:44 pm
Commented on: 241101

10min AMRAP: 6+12


5 FSQT (135lbs)

10 Ring Dips

Comment URL copied!
Chris Jordan
November 1st, 2024 at 11:03 pm
Commented on: 241101

Intermediate +:

5 front squats @155# from the floor

10 strict ring dips (*excluding the last 3 reps where I kipped to make the time)


8 rounds

Comment URL copied!
Quinn McCutchen
November 1st, 2024 at 10:41 pm
Commented on: 241101

55 yo M/ 5'9"/ 154 lbs


7 rounds + 1 front squat

scaled to 135 lbs

Comment URL copied!
Connor Volz
November 1st, 2024 at 10:27 pm
Commented on: 241101

M/30/170


FS at 135

6 rounds and 5 squats

Comment URL copied!
Derek Eason
November 1st, 2024 at 10:13 pm
Commented on: 241101

Rx 10 rounds




*Performed as an EMOTM

*Front Squats Unbroken

*Ring Dips: 5x10, 3x5/5, 2x4/3/3


Comment URL copied!
Chris Jordan
November 1st, 2024 at 11:06 pm

solid work!

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 11:46 pm

Rockstar!

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 11:46 pm

Rockstar!

Comment URL copied!
Mike Munsee
November 1st, 2024 at 10:10 pm
Commented on: 241101

M 54/205/6’

Rxd reps. Scaled weight to #135 and ring dips with my feet behind me on a 24” box.

6+1.

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:46 pm
Commented on: 241101

Rx’d from the floor: 6 rds + 11 reps

Better than I thought I’d do. Pulling the barbell off the floor added some complexity and interrupted the flow a bit (in a good way?).

Comment URL copied!
Chris Jordan
November 1st, 2024 at 11:06 pm

Legit work, especially with the heavy weight

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 11:45 pm

Hell yeah bro, that’s awesome!

Comment URL copied!
Jim Rix
November 2nd, 2024 at 12:50 am

As usual, well beyond “not too shabby.” Agree, pulling from the floor added another, useful element to the workout.

Comment URL copied!
Favo K
November 2nd, 2024 at 9:58 am

Fantastic job; that Rx weight is heavy!

Comment URL copied!
Rory O'Connor
November 1st, 2024 at 9:31 pm
Commented on: 241101

Scaled

5x FS @ 135lb

10x Foot-Assist Ring Dips


6 Rounds

Comment URL copied!
Carlos Daniel Guillen Sanchez
November 1st, 2024 at 9:06 pm
Commented on: 241101

tiempos de ronda

R1 | 00:50 |

R2 | 01:22 | +32 s

R3 | 01:22 | 0 s

R4 | 01:17 | -5 s

R5 | 01:33 | +16 s

R6 | 01:19 | -14 s

R7 | 01:15 | -4 s

R8 | 00:44 | -31 s

Ø 01:12

Tiempo restante: 00:18

Complete as many rounds and reps as possible in 10 minutes of:

5 front squats

10 ring dips


♂ 125 lb

Comment URL copied!
Steven Kim
November 1st, 2024 at 8:41 pm
Commented on: 241101

55M/70”/165

7+3 front squat

135#

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:36 pm

Great job

Comment URL copied!
Kraig Andrews
November 1st, 2024 at 8:26 pm
Commented on: 241101

41/m

Complete as many rounds and reps as possible in 10 minutes of: 5 front squats

10 ring dips

♂ 165lb

Sets: 6

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:36 pm

Awes

Comment URL copied!
Marco Rossi
November 1st, 2024 at 8:03 pm
Commented on: 241101

M-43/178/77kg:

Rx (from rack) 6 round+2 reps FS

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:37 pm

Great work, Marco

Comment URL copied!
Chance Billups
November 1st, 2024 at 7:03 pm
Commented on: 241101

8+2 (@165lbs barbell)

Comment URL copied!
Lashaw Towles
November 1st, 2024 at 6:15 pm
Commented on: 241101

12 rounds squat 60 rep dip 120 rep

Comment URL copied!
Jim Rix
November 1st, 2024 at 7:11 pm

Amazing! Blazing speed.

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:38 pm

Holy hell

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 11:49 pm

That’s insane!

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 11:49 pm

That’s insane!

Comment URL copied!
Favo K
November 1st, 2024 at 5:49 pm
Commented on: 241101

Rx rep scheme:

FS -landmine style* 100#

TRX dips (toe assisted)

* wanted to take these from the ground, but go heavier than I can clean consistently & with good form, thus the LM version of FS; still not an easy move for me!

6 rounds + 5 FS

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:42 pm

Good adjustment to meet your goals! Solid work.

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 11:49 pm

Well done!

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 11:49 pm

Well done!

Comment URL copied!
Sam K
November 1st, 2024 at 5:45 pm
Commented on: 241101

Rx

FS from the ground, started with kipping then switched to strict dips when I realized they were not the limiting movement. About half were strict

2 reps shy of 8 rounds = 118reps

Comment URL copied!
Favo K
November 1st, 2024 at 5:50 pm

Well done!

Comment URL copied!
Jim Rix
November 1st, 2024 at 7:13 pm

Fantastic! Nice job. My dips were mostly strict, too, except the final round when, trying to beat the clock, I jumped into the rings and got them swinging. That was fun!

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:38 pm

Fantastic!

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 5:31 pm
Commented on: 241101

On travel all day today, so no work for me. Looks beastly though.

Comment URL copied!
Favo K
November 1st, 2024 at 5:51 pm

I'm sure you'll make it up & then some. Safe travel & home!

Comment URL copied!
Brandon Hibbert
November 1st, 2024 at 5:10 pm
Commented on: 241101

M-32/6'3/230


10/5 @155lbs


7 rounds each

Comment URL copied!
Favo K
November 1st, 2024 at 5:52 pm

Very nice!

Comment URL copied!
James Boney
November 1st, 2024 at 4:42 pm
Commented on: 241101

M/40/72"/275#


6 rounds

135# front squats

Toe assisted ring dips

Comment URL copied!
Favo K
November 1st, 2024 at 5:52 pm

Great work!

Comment URL copied!
Dave Schroetter
November 1st, 2024 at 3:27 pm
Commented on: 241101

M- 53/ 5'7 / 220

Intermediate scaled to 135# from floor and red band (1/2 in.) sssisted ring dips

8 rounds plus 5, took :27 to finish round 9

Comment URL copied!
Favo K
November 1st, 2024 at 5:53 pm

Nice! & speaking my language on finishing out the round! Always!

Comment URL copied!
Jim Rix
November 1st, 2024 at 3:00 pm
Commented on: 241101

125# from the floor

7 rounds

All sets unbroken, but oh, the wrists…


62/5’8”/155

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 5:29 pm

Great job Jim!

Comment URL copied!
Favo K
November 1st, 2024 at 5:53 pm

Awesome work!

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:40 pm

Very good work, Jim. Wrists 🔥

Comment URL copied!
Mike McEachron
November 1st, 2024 at 2:19 pm
Commented on: 241101

6 Rd Rx

10 mim amrap

5 frt sqt from ground / 10 Strict dip

Comment URL copied!
Jim Rix
November 1st, 2024 at 3:02 pm

Strong—that’s a really good pace for Rx.

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 5:29 pm

Well done!

Comment URL copied!
Favo K
November 1st, 2024 at 5:54 pm

Very nice!

Comment URL copied!
Anthony White
November 1st, 2024 at 2:17 pm
Commented on: 241101

M 41 205# 69"

Rx 5 rounds + 10 reps

Comment URL copied!
Jim Rix
November 1st, 2024 at 3:04 pm

Way to move, with a lotta weight!

Comment URL copied!
Madelina Tuinder
November 1st, 2024 at 1:55 pm
Commented on: 241101

Intermediate: 10 rounds

*assisted ring dips

Comment URL copied!
Jonathan Elmore
November 1st, 2024 at 2:03 pm

Nice work!

Comment URL copied!
Jim Rix
November 1st, 2024 at 3:03 pm

Super fast—well done!

Comment URL copied!
Madelina Tuinder
November 1st, 2024 at 3:31 pm

Thank you!

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 5:30 pm

Nicely done!

Comment URL copied!
Favo K
November 1st, 2024 at 5:54 pm

Flying!

Comment URL copied!
Charles Meyers
November 1st, 2024 at 1:42 pm
Commented on: 241101

Complete as many rounds and reps as possible in 10 minutes of:

5 front squats

5 ring dips blue band

90- lbs 8-rds+ 9 reps

Comment URL copied!
Jonathan Elmore
November 1st, 2024 at 2:04 pm

Great job Charles!

Comment URL copied!
Favo K
November 1st, 2024 at 5:55 pm

Excellent!

Comment URL copied!
Jonathan Elmore
November 1st, 2024 at 1:29 pm
Commented on: 241101

Inter. 9 (strict and controlled)

Comment URL copied!
Jonathan Elmore
November 1st, 2024 at 2:05 pm

From ground

Comment URL copied!
Jim Rix
November 1st, 2024 at 3:01 pm

Damn…that’s moving! Kicked arse, Jonathan!

Comment URL copied!
Lincoln Kerger
November 1st, 2024 at 5:30 pm

Great work!

Comment URL copied!
Favo K
November 1st, 2024 at 5:55 pm

Crushed it!

Comment URL copied!
Patrick A
November 1st, 2024 at 9:28 pm

nice! especially since you did them strict.

Comment URL copied!
Coastie Nick
November 1st, 2024 at 9:40 pm

Dang!

Comment URL copied!
Steven Thunander
November 1st, 2024 at 1:22 pm
Commented on: 241101

Globo wod: dumbbell sub 50/75lb dumbbells for front squats. Subs for ring dips are TRX dips, weighted bar dips 15/20lb dumbbell, 2 to 1 unweighted bar dips, or 3 to 1 pushups.

Comment URL copied!
Patrick A
November 1st, 2024 at 1:20 pm
Commented on: 241101

@70kg

strict Ring Dips, 5/10 rep scheme

4 rds

Comment URL copied!
Jonathan Elmore
November 1st, 2024 at 2:05 pm

Nice work brother!

Comment URL copied!
Favo K
November 1st, 2024 at 5:56 pm

Well done, especially those strict dips!

Comment URL copied!
Amedeo Alessio Cerea
November 1st, 2024 at 1:13 pm
Commented on: 241101

@60Kg

6 rounds

Comment URL copied!
Jonathan Elmore
November 1st, 2024 at 2:05 pm

Nice job!

Comment URL copied!
Pj Yoder
November 1st, 2024 at 9:30 am
Commented on: 241101

Where is the workout. 430am nothing

Comment URL copied!
Patrick A
November 1st, 2024 at 1:19 pm

have you subscribed to the email list? it's usually there earlier!

Comment URL copied!
Chance Billups
November 1st, 2024 at 3:11 pm

Most often Instagram has it posted and available the night before.

Comment URL copied!