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
68 Comments
9:53 RX
M/42/5’9”/195#
M56/150
75# SDHP
6:42
Unbroken SDHP, broke ring dips as needed in later rds..
4:26, used 75lb and normal dips
RX scaled 105lbs
8:46
7:58 (Matador Dips)
Sumo deadlift high pulls and ring dips are both excellent exercises for building strength and power.
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10:00
*95lb barbell
M/50-54 👨🏻🦳
intermediate. Modified- parallel bar PU. TT->13:34
14:43
did dips instead of ring dips
M/35/205#/6’1”
Rx 8:15
M/38/6’/176#
6:42 Rx
(Ring dips with a kip.)
Deo gratias
subbed 55# KB swing for SDHP, and 10 push-ups for last set of dips
16:49
intermediate
6’22”
Traveling. Subbed push ups with feet elevated 30” for ring dips: 8ish minutes.
Intermediate option:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls 30kg
Dips
11:54
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.
RX: 9:48 Great!!!
SDLHP 65#
Box dips
9:10
Int. Mod
Dips on Parallel
40kg
10:42
Rx. 08:09
M/52/88
75#
Jumping R.d
7:24
6:21 RX, 29yr, M, 200lbs BW, 6’1” and some change.
Not a bad little sprint
8:38 had to use 2 40lb kettlebells for though
M 54/205/6’
10:37.
Rx+ (135#. didnt have 95 or 115)
7:35
Awesome job! That extra weight has such a big impact.
Rx 4:03
Wow!
5:30
1-2-3-4-5-6-7-8-9-10
SDLHP (75lbs)
Ring Dips
*Next time bump up weight if feeling good
Wow. Super fast. Well done.
Great job!
10-9-8-7-6-5-4-3-2-1
SDLHP 55 lb
Pulley ring dips (35lb each side)
12:31
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.
That’s a really good time, at an Rx- or int+ weight.
Excellent!
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
Excellent!
8:11 RX
Strict dips on matador
75lbs
Rx
Kipping RDs
4:47
M/35/229lbs
Fantastic!
Wow. Fantastic, Sam!
11:00 Rx
Rxd in the garage with my man Vinny.
6:37
Great work!
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
75lbs barbell, ring dips strict from 1/2-squat (no jumping)
5:49
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...
Great time though, especially after that run!
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
Rx rep scheme with 75#
7:07
All sets unbroken; too much time, hands on my knees.
Very well done!
Male 36y 180cm 88kg
RX’d 8’22”
Rx, time:8’40’’
Rx 6:34
Nice!
Great job!
95lb Barbell, RX dips / reps. 5,10”-160lbs.
8:24 time - could have done more weight (next time)
M 41 202# 69”
Rx 10:36
Intermediate
9:27
Rx w/35kg barbell
15:41
Benchmark: Sprint 400m @1m25s
As written: 9m8s
9:48
Dips with a bit support
M50/77kg/179
Rxd
12:12
30kg barbell
straight dips minimal toe push
Rxd 10:34