Wednesday July 28th – Diamond Hill CrossFit
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Wednesday July 28th

27
Jul

Wednesday July 28th

“WATERMELON”

WORKOUT GOALS
1.) 8:00-15:00
2.) Practice and improve your kipping ring dip skills
3.) Use a challenging deadlift weight that you can repeat sets of 7+ reps.
4.) Build pressing strength with the pre-workout tempo work

RX
5 ROUNDS FOR TIME
15 TNG Deadlifts (225/155#)
15 Ring Dips
*5 burpee penalty for dropped bars

LEVEL 2
5 ROUNDS FOR TIME
15 TNG Deadlifts (155/105#)
10 Ring Dips/Strict Dips
*5 burpee penalty for dropped bars

LEVEL 1
5 ROUNDS FOR TIME
15 Deadlifts (95/65#)
10 Jumping Ring Dips/Box Dips
*5 burpee penalty for dropped bars

Accessory

PRE-WORKOUT
For Load:
Tempo Strict Press
5 Sets x 3 Reps

Stretching

ACCUMULATE
2:00 Sit and Reach Stretch
2:00 Lying Banded Hamstring Stretch

Notes

Target | 8:00-15:00
Deadlifts | Use a moderate load, 10+ reps in a row
Ring Dips | Finish each round in 3 sets or less
 The best “ring dippers” can move through this workout quickly. However, all can strive to finish in under 15:00. Using descending rep schemes will help you manage the ring dips. Sets of 6-5-4 reps work very well with today’s workout.
 Only start with unbroken sets if you think you can repeat that on the second round. We want to avoid a scenario where you have to resort to singles and small sets before the third round. Ring dips are a challenging exercise. Don’t be afraid to use an assisted option if doing so allows you to increase overall ring dip volume and maintain range of motion. We would rather see you perform 15 assisted ring dips instead of scaling down the reps to unassisted ring dips. Before we start the workout, we will continue to work on pre-workout strength in the form of a strict tempo press. Don’t rush this movement. Strength will come from time under tension instead of a max loading.

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