04 September 2013


Dip Progression: 5,4,3,2,1 Strict Dips

Three “Sprint Rounds” of:
Row 500 meters
Deadlift 12 Repetitions
21 Box Jumps

Note: A “Sprint Round” is an individually timed round. Blast through this triplet as fast as possible and then recover as needed. Weight on the Deadlift is 165lb. for men and 115lb. for women. Box jump height is 20 inches for women and 24 inches for men.


CrossFit Kettlebell Trainer Course with Greg Amundson in Myrtle Beach, SC


“It is curious that physical courage should be so common in the world and moral courage so rare.” – Mark Twain


The Dip Progression starts today! After the incredible success of our Pull-up Progression, we move to the “Squat of the Upper Body” which is the Dip. The progression can be done on the rings or the parallel bars, although we recommend the rings for an added challenge. Bands will be used for assistance and to develop the proper technique. Guess what comes next month?



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