Iron Grip CrossFit – CrossFit
Overhead squats: Support a load overhead with your shoulders and arms, while moving your hips, knees and ankles through a full range of motion.
https://www.youtube.com/watch?v=RD_vUnqwqqI
Ring dips: Support your own body above the rings while moving your shoulders, elbows and wrists through a full range of motion.
https://www.youtube.com/watch?v=Vt0lO4jpIDo
These movements actually complement each other well
Warm-up
Warm-up (No Measure)
3 Rounds
10 PVC Overhead squats
10 meter Alligator crawl
10 behind the neck push press w/ bar
Rd 1: 20 sec Shoulder extension
Rd 2: 20 sec Side lunge stretch
Rd 3: 20 sec MB back extension
Skill
Scaling the Overhead squat
Kipping ring dip
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead squat @ 95/65
Ring dips
Rx+ =
115/85 OH squat
+25/15 Weighted ring dips