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

10. Ring Dips Tricep Workouts – Circus

10 Rounds for Time

  • 25 Double-Unders
  • 10 D-Ball Slams (30/20 lb)
  • 5 Ring Dips

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Ring Dips is completed.

11. Andrew Brunn

5 Rounds for Time

  • 3 Overhead Squats (135/95 lb)
  • 6 Handstand Push-Ups
  • 9 Bench Presses (135/95 lb)
  • 12 Rings Dips
CrossFit Games 2019 HSPU

12. Ronnie Gies

4 Rounds for Time

  • 18 Pull-Ups
  • 18 Sumo Deadlift High-Pulls
  • 18 Wall Ball Shots (20/14 in)
  • 18 Ring Dips

13. B-1

  • 3 Rounds for Time
  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 15 Knees-to-Elbows
  • 9 Ring Dips

14. Chuck

10 Rounds for Time

  • Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
  • Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
  • Dips (2-4-6-8-10-12-14-16-18-20 reps)
  • Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
  • Pistols (5-5-5-5-5-5-5-5-5-5 reps)

In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols. In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds. The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

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