Posted by IN

Absence makes the heart grow fonder

28 December 2016

CrossFit 70 – Wentzville – CrossFit


70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch


Clean Pull (3×3 105%)

Clean (5×3 80%)


Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
On the squat cleans, we want to choose a weight that we can string together for 10+ unbroken repetitions if we went for it.

On the ring dips, we want to use a band as necessary so that we could complete 7-10 unbroken repetitions if we went for it.

Imagine as if your only score today was the amount of time it took you to complete the 15’s.

In Elizabeth, it is common for an athlete to open up with a very large set to start (10+ repetitions), only to slow dramatically. Visualize yourself on the 15’s, approaching the squat clean barbell, and think about how we would break up that set. If it’s 3’s, 5’s, or fast singles (there is no wrong answer here), we should apply a similar strategy to our first set, the 21’s.

Consistency will bring us our best scores today, if held on both movements. On the squat cleans, break early and often. Those athletes who can maintain the pace they open with on the rounds of 15’s and 9’s will set themselves up very well.

The ring dips will fade on the latter repetitions if our technique is not dialed in. With standard for the Ring Dip being that the shoulder descends below the elbow.

1. Keep the rings tight to your sides (close the armpits), and thumbs facing forward.

Commonly, especially when an athlete grinds out their final rep, the hands start to turn outwards(thumbs move from facing forward to facing your sides). We loose two important pieces here – external rotation and proximity to the body. As those hands turn, the rings move farther away from us, making stability even more challenging.

2. During the kip, from the bottom of the dip position, imagine a pane of glass surrounding you at waist level, bring your knees up aggressively as if you are trying to break the glass.