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Saturday

241123

Workout of the Day

67

1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips

♀ 75-lb barbell
♂ 115-lb barbell

Scaling:
Today’s workout is a classic pull and push movement combination. In theory, you should be able to go back and forth between movements with minimal interference. Tread lightly in the first few rounds as they will go by very quickly. However, the later rounds are a different story. The loading of the barbell should be light to moderate and allow you to perform most of your sets unbroken. As for the ring dips, if you are going to do these as prescribed, we recommend you be able to complete consistent sets of 3 or more unbroken reps. To reduce the difficulty of the ring dips, consider jumping dips or foot-assisted dips.

Intermediate option:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Jumping ring dips

55-lb barbell
75-lb barbell

Beginner option:
1-2-3-4-5-6-7-8 reps for time of:
Sumo deadlift high pulls
Foot-assisted ring dips

35-lb barbell
45-lb barbell

Coaching cues:
Set the rings up high enough so your legs can be somewhat straight as you descend to the bottom of the dip. Once you get to the bottom, bring your knees up toward your chest and push the rings into your pockets. The longer legs allow for a more effective kip.

Resources:
The Sumo Deadlift High Pull
The Ring Dip
Kipping Ring Dip
Ring Dip Scaling
The Power of Progression, Part 3: Sumo Deadlift High Pull

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Comments on 241123

67 Comments

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ART SHELDON
January 18th, 2025 at 3:48 pm
Commented on: 241123

M56/150


75# SDHP


6:42

Unbroken SDHP, broke ring dips as needed in later rds..

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Kolbey Wegner
December 24th, 2024 at 10:47 pm
Commented on: 241123

4:26, used 75lb and normal dips

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Thomas Streck
December 11th, 2024 at 8:00 pm
Commented on: 241123

RX scaled 105lbs


8:46

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Josh Kirch
December 9th, 2024 at 3:28 am
Commented on: 241123

7:58 (Matador Dips)

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Dourado Auto Service
December 7th, 2024 at 11:07 am
Commented on: 241123

Sumo deadlift high pulls and ring dips are both excellent exercises for building strength and power.

Dourado Auto Service is a top luxury car accessories and auto parts in Dubai,

UAE.

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Jay Rinaldi
November 30th, 2024 at 12:40 pm
Commented on: 241123

10:00

*95lb barbell

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Vito Zolota
November 29th, 2024 at 7:31 am
Commented on: 241123

M/50-54 👨🏻‍🦳

intermediate. Modified- parallel bar PU. TT->13:34

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Gavrilo Nikolic
November 28th, 2024 at 5:43 am
Commented on: 241123

14:43

did dips instead of ring dips

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Ken Corbin
November 27th, 2024 at 9:39 pm
Commented on: 241123

M/35/205#/6’1”

Rx 8:15

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Ralph Keeley
November 27th, 2024 at 5:49 pm
Commented on: 241123

M/38/6’/176#


6:42 Rx

(Ring dips with a kip.)


Deo gratias

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Manchild Manchild
November 26th, 2024 at 10:05 pm
Commented on: 241123

subbed 55# KB swing for SDHP, and 10 push-ups for last set of dips


16:49

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leonardo trevinati
November 26th, 2024 at 5:16 pm
Commented on: 241123

intermediate

6’22”

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Coastie Nick
November 26th, 2024 at 4:18 pm
Commented on: 241123

Traveling. Subbed push ups with feet elevated 30” for ring dips: 8ish minutes.

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Karissa Van Liew
November 26th, 2024 at 2:46 am
Commented on: 241123

Intermediate option:

1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo deadlift high pulls 30kg

Dips

11:54

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Matt Mallet
November 25th, 2024 at 6:17 pm
Commented on: 241123

Performed CrossFit Warm-Up before hopping into today’s WOD, scaled it to my abilities as I have nowhere near enough stability to do any variation of ring dips.


1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo deadlift high pulls (75lbs)

Assisted parallel bar dips


Time: 10m36


Tough workout today. Sumo’s felt pretty easy, but those dips were tough. Took a bit of time before the WOD to try holding the top position of ring dips after speaking with a trainer at the gym who’s proficient in them. Gonna start working on ring dips more once bodyweight dips on parallel bars become easy.

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Benoît Silvestre
November 25th, 2024 at 3:42 pm
Commented on: 241123

RX: 9:48 Great!!!

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Christy Carr
November 25th, 2024 at 3:17 pm
Commented on: 241123

SDLHP 65#

Box dips

9:10

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Ran Sabag
November 25th, 2024 at 2:50 pm
Commented on: 241123

Int. Mod

Dips on Parallel

40kg

10:42

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YooSik Kim
November 25th, 2024 at 9:14 am
Commented on: 241123

Rx. 08:09

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Park Hyunwook
November 25th, 2024 at 6:46 am
Commented on: 241123

M/52/88


75#

Jumping R.d


7:24

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Jake Spruiell
November 24th, 2024 at 10:29 pm
Commented on: 241123

6:21 RX, 29yr, M, 200lbs BW, 6’1” and some change.

Not a bad little sprint

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Shane Borzillo
November 24th, 2024 at 5:08 pm
Commented on: 241123

8:38 had to use 2 40lb kettlebells for though

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Mike Munsee
November 24th, 2024 at 1:55 am
Commented on: 241123

M 54/205/6’

10:37.

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Chance Billups
November 24th, 2024 at 1:07 am
Commented on: 241123

Rx+ (135#. didnt have 95 or 115)

7:35

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Lincoln Kerger
November 24th, 2024 at 3:15 pm

Awesome job! That extra weight has such a big impact.

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Austin Dutson
November 24th, 2024 at 12:09 am
Commented on: 241123

Rx 4:03

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Lincoln Kerger
November 24th, 2024 at 3:14 pm

Wow!

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Troy Bruun
November 23rd, 2024 at 11:04 pm
Commented on: 241123

5:30


1-2-3-4-5-6-7-8-9-10

SDLHP (75lbs)

Ring Dips

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Troy Bruun
November 23rd, 2024 at 11:05 pm

*Next time bump up weight if feeling good

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Jim Rix
November 23rd, 2024 at 11:23 pm

Wow. Super fast. Well done.

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Lincoln Kerger
November 24th, 2024 at 12:59 am

Great job!

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Steven White
November 23rd, 2024 at 10:59 pm
Commented on: 241123

10-9-8-7-6-5-4-3-2-1

SDLHP 55 lb

Pulley ring dips (35lb each side)

12:31

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Lincoln Kerger
November 23rd, 2024 at 9:47 pm
Commented on: 241123

Scaled to 95#, otherwise Rx

6:12


Slight kip in RDs. All unbroken but like Jim, too much time spent breathing. Still, did better than anticipated. Did some OHS, pull-up, and wall walk work after.

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Jim Rix
November 23rd, 2024 at 11:24 pm

That’s a really good time, at an Rx- or int+ weight.

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Shane Guertin
November 23rd, 2024 at 9:34 pm
Commented on: 241123

RX. 5:44 strict dips.

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Lincoln Kerger
November 23rd, 2024 at 9:49 pm

Excellent!

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Gustavo White
November 23rd, 2024 at 9:34 pm
Commented on: 241123

My Training on Friday afternoon, November 23.

1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo Deadlift High Pulls¨72 lb

Ring Dips

I completed the WOD in 11:55 minutes.

https://youtube.com/shorts/gpZt_IzmOIE

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Shane Guertin
November 23rd, 2024 at 9:33 pm
Commented on: 241123

5:44 RX.

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Jim Rix
November 23rd, 2024 at 11:25 pm

Excellent!

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Alison Hardy
November 23rd, 2024 at 9:00 pm
Commented on: 241123

8:11 RX

Strict dips on matador

75lbs

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Sam K
November 23rd, 2024 at 8:57 pm
Commented on: 241123

Rx

Kipping RDs

4:47


M/35/229lbs

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Lincoln Kerger
November 23rd, 2024 at 9:49 pm

Fantastic!

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Jim Rix
November 23rd, 2024 at 11:25 pm

Wow. Fantastic, Sam!

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Casey Jones
November 23rd, 2024 at 7:52 pm
Commented on: 241123

11:00 Rx

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James Gentile
November 23rd, 2024 at 7:23 pm
Commented on: 241123

Rxd in the garage with my man Vinny.


6:37

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Lincoln Kerger
November 23rd, 2024 at 9:48 pm

Great work!

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Chris Jordan
November 23rd, 2024 at 6:13 pm
Commented on: 241123

Avoiding SDLHPs rn. And I have this dip bar attachment I’ve never used. So modified to:


For time

1-2-3-4-5-6-7-8-9-10

Squat clean and jerks @115#

V bar Dips


18:11


Performed right after 241122

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Michael Arko
November 23rd, 2024 at 4:58 pm
Commented on: 241123

75lbs barbell, ring dips strict from 1/2-squat (no jumping)

5:49

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Favo K
November 23rd, 2024 at 4:52 pm
Commented on: 241123

3 mile trail run so did this in the park after.

Rx reps:

Sumo deadlift high pulls-35# kb

Ring dips-TRX straps from a tree/ toe assist

6:36

My shoulders not fans of these moves...

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Lincoln Kerger
November 23rd, 2024 at 9:48 pm

Great time though, especially after that run!

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Charles Meyers
November 23rd, 2024 at 4:11 pm
Commented on: 241123

Intermediate option:

1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo deadlift high pulls

Jumping ring dipsIntermediate option:

1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo deadlift high pulls

Jumping ring dips

♂ 75-lb barbell

8:44

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Jim Rix
November 23rd, 2024 at 3:50 pm
Commented on: 241123

Rx rep scheme with 75#

7:07

All sets unbroken; too much time, hands on my knees.

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Lincoln Kerger
November 23rd, 2024 at 9:47 pm

Very well done!

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Rogerio Fernandes
November 23rd, 2024 at 2:43 pm
Commented on: 241123

Male 36y 180cm 88kg

RX’d 8’22”

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Marco Rossi
November 23rd, 2024 at 2:07 pm
Commented on: 241123

M-43/178/77kg:

Rx, time:8’40’’

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Jonathan Elmore
November 23rd, 2024 at 1:59 pm
Commented on: 241123

Rx 6:34

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Jim Rix
November 23rd, 2024 at 3:50 pm

Nice!

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Lincoln Kerger
November 23rd, 2024 at 9:47 pm

Great job!

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Mitch Greene
November 23rd, 2024 at 1:59 pm
Commented on: 241123

95lb Barbell, RX dips / reps. 5,10”-160lbs.

8:24 time - could have done more weight (next time)

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Anthony White
November 23rd, 2024 at 12:24 pm
Commented on: 241123

M 41 202# 69”

Rx 10:36

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John Keenan
November 23rd, 2024 at 12:11 pm
Commented on: 241123

M/54/72/205

Intermediate

9:27

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Aleksandr Sneg
November 23rd, 2024 at 11:38 am
Commented on: 241123

M 50/180cm/76kg


Rx w/35kg barbell


15:41

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Tomi Rautsiala
November 23rd, 2024 at 10:56 am
Commented on: 241123

Benchmark: Sprint 400m @1m25s


As written: 9m8s

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Paoli Martini
November 23rd, 2024 at 10:41 am
Commented on: 241123

9:48

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Taban Behtash
November 23rd, 2024 at 9:53 am
Commented on: 241123

11:48@ 25k Barbell

Dips with a bit support

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Athanasios Bakogeorgos
November 23rd, 2024 at 9:38 am
Commented on: 241123

M50/77kg/179

Rxd

12:12

30kg barbell

straight dips minimal toe push

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Ki deok Park
November 23rd, 2024 at 3:51 am
Commented on: 241123

Rxd 10:34

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