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
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