CrossFit

240209 Workout of the Day: Lift and Dip

CrossFit sent this email to their subscribers on February 9, 2024.

Friday, Feb. 9: Today’s couplet incorporates a heavy barbell and a gymnastics movement.

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2024 CROSSFIT OPEN → REGISTER NOW CrossFit CrossFit Workout of the Day 0G0 g OF THE DAY FRIDAY, FEB. 9 For time: 15-12-9 reps of: Back squats 30-24-18 reps of: Ring dips W: 155 lb M: 225 lb VIEW THE WORKOUT Photo by flsportsguy at the WheelWOD Games in Raleigh, North Carolina. Scaling Options Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps. Beginner For time: 15-12-9 reps of: Back squats 15-12-9 reps of: Ring dips W: 95 lb M: 135 lb Beginner For time: 15-12-9 reps of: Back squats 15-12-9 Jumping ring dips W: 55 lb M: 75 lb Resources → The Back Squat → The Ring Dip Join us for the Open! GliosSEils YouTube Instagram Facebook Twitter Spotify LinkedIn CrossFit Games App CrossFit Games App Copyright © 2024 CrossFit, LLC, CrossFit®, Forging Elite Fitness®, 3...2...1...Go!®, Fittest on Earth®, and Sport of Fitness® are trademarks of CrossFit, LLC in the U.S. and/or other countries. All Rights Reserved. This email was sent by CrossFit, LLC. 3623 Crossings Dr. Suite 223, Prescott, AZ 86305. You received this email because you're in the subscription group "Workout of the Day." If you'd like to stop receiving emails similar to this one, no problem. You can review and update your at any time or . Are you new here? If someone forwarded this email to you and you would like to receive future email communications from CrossFit, visit crossfit.com/newsletters to opt in.
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