21-18-15-12-9-6-3 reps for time of:
Ring dips
After each set, complete 3 squat snatches.
♀ 95 lb
♂ 135 lb
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Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.
Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.
To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.
In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.
Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips
After each set, complete 3 squat snatches.
♀ 65 lb
♂ 95 lb
Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips
After each set, complete 3 hang squat snatches.
♀ 35 lb
♂ 45 lb
Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.
Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips
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