Core to Another Extremity

Iron Grip CrossFit – CrossFit

How’s your upper body pushing strength while your midline is heavily fatigued? Probably not what you’d expect.
Ring dips
Planche dips


Warm-up (No Measure)

30:15 second intervals

1 Round

Jumping jacks

Knees to elbows

Bear crawl

Jumping jacks

KB swings

Crab walk


Ring dip points of performance

– Strong support position

– Controlled descent

– chest forward

– elbows back

-Shoulder below elbows

– Hips moves with the shoulders


Metcon (Time)

For time:

20 Toes to bar

10 Handstand pushups

40 V-ups

20 Ring dips

60 Situps

30 Pushups
Rx+ =

Deficit HSPU (1 plate 45/25)

Strict ring dips

Parallette pushups

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