Like squats for the arms…

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.

Ring dips: Support your own body above the rings while moving your shoulders, elbows and wrists through a full range of motion.

These movements actually complement each other well


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


Scaling the Overhead squat

Kipping ring dip


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

Previous Post:


Next Post: