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Ring Dips Tricep Workouts to Build Explosive Upper Body Strength for CrossFit Athletes

5. Ring Dips Tricep Workouts – Frank Callahan

3 Rounds for Time:

  • 10 Bench Presses (60% BW)
  • 10 Tricep Dips
chest workoutsSource: Photo courtesy of CrossFit Inc.

6. Heather

3 Rounds For Time

  • 550 meter Row
  • 12 Deadlifts (225/155 lb)
  • 21 Rings Dips

7. Copey

21-15-9 Reps for Time

  • Bench Presses (Bodyweight)
  • Deadlifts (Bodyweight)
  • Ring Dips

8. John Florio

For Time

  • 10 Bench Presses (75% BW)
  • 10 Ring Dips
  • 20 Bench Presses (50% BW)
  • 20 Diamond Push-Ups
  • 30 Bench Presses (35% BW)
  • 30 Push-Ups

Bench press weights are based on percent of athletes bodyweight (BW). Athlete must load own bar.

9. Living Room Mash

For Time

  • 10-9-8-7-6-5-4-3-2-1 Burpees
  • 20-18-16-14-12-10-8-6-4-2 Chair Dips
  • 30-27-24-21-18-15-12-9-6-3 Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 10 Burpees, 20 Chair Dips, and 30 Sit-Ups before moving to 9 Burpees, 18 Chair Dips, 27 Sit-Ups, etc.

Score is the time on the clock when the last round of sit-ups is completed.

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