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THE MISSING DIP LINK

On the back of the dips in todays workout, I thought now would be a good time to share some progressions to help you transition from box dips to bar dips.

CROSSFIT WOD – JUNE 13, 2017

8 minute AMRAP (as many rounds as possible)

  • 6 Power Clean (60/40kg)
  • 10m Overhead plate lunge (5m out and back) (20/15kg)
  • 8 burpees with 5m lateral shuffle (no jump required)

Providing the form holds together and you’re comfortable at this weight, try and go unbroken on the power cleans. Alternatively, break it up to small sets and fast singles, but the objective is to motor through these and really push the pace. Move steady on the lunges, but stay low and fast on the burpees.  There is no requirement to jump and clap (for the burpees), so if you stay crouched and move quickly you can make up a significant amount of time.

EMPOWER GROUP X CLASSES – JUNE 13, 2017

Empower45

8 minute AMRAP (as many rounds as possible)

  • 12 DB Power Snatch (6/side) (20/15kg)
  • 20 Split Jumps
  • 8 burpees with 5m lateral shuffle (no jump required)

Move smoothly through the snatches and keep the back tight – especially under fatigue. Things will start to get a bit spicy once you’re hitting the split jumps, so break these up into smaller sets from the ‘get-go’ and pace throughout the 8 minutes so that you can still cycle through the lateral shuffle with minimal downtime.

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