By jeremyjones

diablo crossfit coach nick demonstrating the feet on the box ring dip sub

Coach Nick demonstrating a couple variations of the “feet on a box” ring dip substitution.

Mobility: Hip Mobility.

Skill Practice Warm Up: None.

Workout: Squat Snatch

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

Super Set: Ring Dip

Perform 5-8 ring dips between each set of squat snatches. Use the ‘feet on a box’ sub if needed (to get to 5+ reps). Remember that perfect strict form trumps number of reps!

Metabolic Conditioning Workout: “Peter the Grape” – As many rounds as possible in 7 minutes.

15 heavy Russian Kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

40′ overhead plate lunge (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 push ups (Advanced: 15 reps, Intermediate*: 15 reps, Novice: 10 reps –knees if needed- )

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds. Scale up the kb to 88/70 for an extra challenge.

Coaching Tips: Remember that the kb will only be going eyeball height. For many people, this is a good day to try the ‘heavy’ kettlebell (if you have been putting it off and your coach agrees). The key is to keep your back flat and chest up. Shoulders should stay back in the sockets, and the hips should ‘snap’ the weight up. For the lunges, don’t overstep (sacrificing knee positioning). Keep the steps reasonable length and belly tight. If you feel unstable, try stepping a bit ‘wider’ (side to side). For the push-ups, the elbows should stay close to the ribs and the body tight. If the thighs or knees leave the ground before anything else, it is a ‘no rep’. The torso hips and thighs need to leave the ground all at the same time!

Log your results online by clicking here.

Compare To: New Workout!

Article: How to ‘drop in’ (to other CrossFits) like a BOSS.


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