CrossFit | 211114
Sunday

211114

Workout of the Day

45

21-15-9 reps for time of:

Deadlifts
Strict ring dips

♀ 185 lb. ♂ 275 lb.

Post time to comments.
Compare to 160118.


Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.

Intermediate Option:
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips

♀ 165 lb. ♂ 245 lb.

Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.

The Ring Dip

1

The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.

Watch The Ring Dip

Comments on 211114

54 Comments

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Anton Gross
December 3rd, 2021 at 4:00 am
Commented on: 211114

M/ 47/ 137 lbs/ 5’-6”

As Rx late this evening finally got a chance to do this workout after a long day of work.

completed in 5:38. Good steady pace. I did have to walk over to where I set up my rings, a little bit from where I was deadlifting but it was like a quick recovery.

I wore a belt for the first time in a very long time.

I did chalk up well also.

warmed up with 135x8, 185x7, 225x7, 255x7.while I set up the rings.no warmup on rings. Typically for me, BW movements are easier so I was warming up to be safe in the DL. I also haven’t been doing much with real weight for most of November. I decided to try to complete 9,000 reps and run 150 Km in the month. I would lift medium weight higher rep 1-2 times/ week. Lots of BW gymnastics like pull ups, sit ups, push ups, DB cleans, etc.

this felt pretty solid overall to me. I should have attacked a little more in the beginning. The DL actually felt less hater than I thought.

21s I broke into 7/7/7,

15s done 9/6

9 done unbroken

Ring dips:

21s: 14/7

15s: 11/4

9s: Unbroken.

I was a bit tight and sore from JT a couple days ago also but after warming up I was fine.

good workout and really fast for me. I typically don’t do well with shorter workouts.

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Mario Cruz
December 2nd, 2021 at 12:15 am
Commented on: 211114

Rx

5:48

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Leonel Manzilla
November 27th, 2021 at 11:34 pm
Commented on: 211114

As RX male, 275lb, 23y 175cm 84kg


5:16

21 15 9



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Dan Morris
November 27th, 2021 at 10:56 pm
Commented on: 211114

Scaled to 225lbs:


9:10


42 / 6’0 / 190

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Matt Jones
November 21st, 2021 at 10:45 pm
Commented on: 211114

555 rx

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Nate Gordon
November 20th, 2021 at 6:29 pm
Commented on: 211114

7:34

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Mike Scott
November 18th, 2021 at 3:23 am
Commented on: 211114

15:19 - RX except scaled to 185# DL. Ring dips got me coming off heavy shoulder presses yesterday (did wod out of order) so triceps fatigued.

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Az Native
November 17th, 2021 at 7:59 pm
Commented on: 211114

11:18, used 225. Done after 10 day vacation to San Antonio. Last was 7:55 at 235.

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Ralph Keeley
November 17th, 2021 at 5:49 pm
Commented on: 211114

M/35/6'/175#


6:55, Rx


Deo gratias

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Jeffrey Howard
November 16th, 2021 at 11:52 pm
Commented on: 211114

M/26/5'8"/155lb

CrossFit AFK


6:45 - Rx


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Christian Simpson
November 16th, 2021 at 8:48 pm
Commented on: 211114

Sub to str bar dip since the rings are outside...15:22 (7:04/5:01/3:17)

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Jeffery Powell
November 16th, 2021 at 2:44 pm
Commented on: 211114

Beginner. 5:58.16

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QiHui Xing
November 15th, 2021 at 11:45 pm
Commented on: 211114
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Fabian Delaflor
November 15th, 2021 at 9:59 pm
Commented on: 211114

21-15-9

deadlift #185

ring dips

17:11

Deadlifts were too heavy to finish on time. Next time lower the DL weight to finish faster.

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Brian Louchis
November 15th, 2021 at 8:54 pm
Commented on: 211114

6:40

225 lbs

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Michael Newton
November 15th, 2021 at 8:41 pm
Commented on: 211114

Beginner track for noise and no rings purposes


21-15-9

KB Deadlifts (53, just one)

pushups


2:27


now I know what Diane feels like (in a sense)

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Wojciech Maciejewski
November 15th, 2021 at 5:46 pm
Commented on: 211114

RX 12.07


37 y.o

79 kg body weight.

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James Gentile
November 15th, 2021 at 3:43 pm
Commented on: 211114

No rings, used sub of 42-30-18 pushups on DB's. Deadlift rep and weight as RXd.


6:16


Was hoping to be sub-6, but the push-ups took more sets than the deadlifts!

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Antoine Vial
November 15th, 2021 at 3:43 pm
Commented on: 211114

24'25''

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Sam Meixell
November 15th, 2021 at 12:51 pm
Commented on: 211114

21-15-9 reps in 10:34 of:

Deadlifts, 185#

Assisted ring dips

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Jim Rix
November 15th, 2021 at 12:15 pm
Commented on: 211114

6:23 at 195#


160118: 6:20


I KNOW I had at least 5 seconds in me today! Should have ran to the dips.


59/5’8”/155

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Ruiqin Huang
November 15th, 2021 at 9:03 am
Commented on: 211114

rx64

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Stacey Thompkins
November 14th, 2021 at 10:28 pm
Commented on: 211114

M/47/6'2"/180#


Scaled to 225# the rest as rx'd

5:44

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Thomas Aug
November 14th, 2021 at 8:28 pm
Commented on: 211114

DL 21-15-9 @ 245lbs

chair dips, feet elevated - 42, 30, 18

13:13

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Coastie Nick
November 14th, 2021 at 6:39 pm
Commented on: 211114

Rx’d: 5:50

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Lincoln Kerger
November 14th, 2021 at 5:05 pm
Commented on: 211114

Scaled:

42-30-18 single leg glute bridge

21-15-9 empty hex bar dead lift

21-15-9 weighted bar dips (20#)

Like Chris S. I forgot my time


Tried 65# DL with the barbell after warming up, but it was still a no-go with my back. Empty hex bar didn't give me any issues so I stuck with that. Just looking for some improvement every day.

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Christopher Parker
November 14th, 2021 at 5:02 pm
Commented on: 211114

5:50 RX

M/38/5’9”/195#

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Hank McKibban
November 14th, 2021 at 4:59 pm
Commented on: 211114

6:31 rx

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Charlie Pokorny
November 14th, 2021 at 4:40 pm
Commented on: 211114

5:52 Rx'd

Still pretty sore from the last cycle

Compare to 160118: 5:51 (scaled deadlift to 225-lb)

m/53/5'11"/190#

(edited)
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Jim Rix
November 15th, 2021 at 12:17 pm

1 added sec with 50 added #s? Not too shabby!

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Randy Crooker
November 14th, 2021 at 4:26 pm
Commented on: 211114

Scale/sub:

21-15-9

255lb deadlifts

15-12-9

strict bar dips (no rings)

8:55

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Michael Arko
November 14th, 2021 at 4:19 pm
Commented on: 211114

DL @ 195lb

Ring Dips assisted - 1 heel on box, strict + full range of motion

8:32

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Braxton Glass
November 14th, 2021 at 3:53 pm
Commented on: 211114

58 yo m 5’5” 150lbs


21-15-9 reps for time of:

Deadlifts 165 lbs

Strict ring dips (toe touch assist)


8:20

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Jonathan Elmore
November 14th, 2021 at 3:00 pm
Commented on: 211114

8:17 135 DL and Reg Dips all with 20lbs vest

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Charles Meyers
November 14th, 2021 at 3:00 pm
Commented on: 211114

21-15-9 reps for time of:

Deadlifts

15-12-9

Strict ring dips (green band)

225 lbs

7:10

(edited)
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Steve Day
November 14th, 2021 at 2:41 pm
Commented on: 211114

225lb deadlift

6:12

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Sam K
November 14th, 2021 at 2:36 pm
Commented on: 211114

Rx

5:32


Lightheaded after first set of DLs


M/30s/225lbs

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Charlie Pokorny
November 14th, 2021 at 4:41 pm

Nice work!

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Sam K
November 15th, 2021 at 1:01 am

Thanks Charlie!

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Michael Garweg
November 14th, 2021 at 2:08 pm
Commented on: 211114

m/50/63kg (139 lb)

beginner option with 50kg (110 lb) DL / dips with feet on box

9:48

(edited)
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Joe Conradi
November 14th, 2021 at 1:42 pm
Commented on: 211114

Scaled to:

42/30/18 of 2x70#DBs deadlifts

21/15/9 20# bar dips


6:42

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Mike Andridge
November 14th, 2021 at 12:28 pm
Commented on: 211114

Women's rx @ 185# dl

strict ring dips

6:55

m/51/175

compare to

9:17

205#dl/strict ring dips

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Antonio Alves
November 14th, 2021 at 10:48 am
Commented on: 211114

Limited equipment and ability, so I modified and doubled the reps:

--

42-30-18 reps for time of:

DB Deadlifts with 2x 15 kg DBs

Bench dips, feet elevated

SCORE: 17'17''

--

Maybe not as intense as intended, but solid effort nevertheless.

Getting used to working out early in the morning.

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Chris Sinagoga
November 14th, 2021 at 5:48 am
Commented on: 211114

Champions Club Scaling Notes


RANT

The announcers today said Hassan Haskins did a 25 rep-max back squat at 315 lbs. That is all I have to rant about.


WORKOUT THEMES

Short and heavy, squatting with less ROM and big emphasis on midline, pushing without connection/open circuit and more emphasis on strength than skill


MAIN DECISION

Am I strong enough to make this workout short duration?


TECHNIQUE SCALE

As close to as listed as possible, just turn off the timer.


CONSISTENCY SCALE

For time:

45 deadlifts

45 ring dips


INTENSITY SCALE

3 rounds for time of:

21 deadlifts (lighter weight, should be unbroken first two rounds at least)

12 burpees

*practice ring stuff during the warmup


INJURY SCALE

Upper-body - 21-15-9 reps of: back squat, GHD sit-up

Lower-body - 3 rounds of: 40 hip extensions, 20 ring dips


MY STUFF

Did this more for quality. 185-lb. deadlift, slowed down the reps, strict ring dips, low as possible. Forgot my time.


GENERAL FEAR LEVEL: 7

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Steven Thunander
November 14th, 2021 at 4:31 am
Commented on: 211114

Globo scale: If you do not have rings do strict TRX dips, or strict weighted bar dips 15/20lb dumbbell or weighted vest. If there are no dip bars do 42-30-18 hand release pushups or pushups on the dumbbells. If using dumbbells for the deadlifts use 80% of Rxed weight combined dumbbells. If 50s are the max dumbbells, men double reps, women add 6 reps to each set. If 75lb dumbbells are the max women 1-1, men add 6 reps to each set.


Busy gym: spend time doing strict dips or weighted bar dips, then do 21-15-9 deadlifts and 42-30-18 hand release pushups.


Bodyweight sub: 42-30-18 single leg glute bridges, supermans, and hand release pushups. Use weight for the glute bridges if available (backpack or luggage).

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Fernando Aparicio
April 2nd, 2021 at 11:21 pm
Commented on: Bar Path in the Deadlift

Apart from the irrelevant comments regarding the masks (well done, by the way), very good tips on identifying the best DL position. 👌🏼

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Jeffrey Howard
March 23rd, 2021 at 7:45 pm
Commented on: Bar Path in the Deadlift

That is some top notch coaching right there.

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Joy L Collette
March 23rd, 2021 at 7:13 pm
Commented on: Bar Path in the Deadlift

Christian, GTFOOH with your brainwashing BS. This is CrossFit!!! You do things right in CF And, you do things with proper form in CF. There is no brainwashing involved in wearing a mask. It is science. You do what is correct when you want to be safer from contagious germs. Many places are still under masking requirements, and if the seminar was to go on, they obviously had to follow local guidelines. Please take your political wearing a mask is being brainwashed crap someplace else. Being safe is not being brainwashed.

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Christian Kaesbach
March 23rd, 2021 at 3:15 am
Commented on: Bar Path in the Deadlift

I cannot believe you guys are wearing masks in this demo video. This is not Crossfit, it is brainwashing people. Very sad to see.

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Gavin Christensen
March 23rd, 2021 at 3:39 am

Probably at a cert and they are covered by local government mandates.


For the record, I agree with you, but HQ is all mushy these days.

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Jerome Benedict
March 23rd, 2021 at 9:26 am

Well done and thank you for wearing the masks and being an example and educating the importance of the science behind it. I know its not easy but as always Crossfit teaches good practice and discipline. The community is behind you 👊🏼

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Deborah Batchelor
March 23rd, 2021 at 1:25 pm

No one is brain washing. This is how in-person seminars were able to return. I’m sure the participants are thankful they were able to attend and didn’t mind having to wear a mask. The trainers don’t mind either, they adapt to the rules as professionals.

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Jade Teasdale
March 25th, 2021 at 2:34 am

In this day & age you cannot even present the evidence & science without BigTech & BigPharma shutting you down. They make money off of unhealthy people, & where lots of money 💰 is involved they have every reason to lie to you! “I have been a surgeon all my life, & until now, until 2020, I have never heard that masks made a difference in viral transmissions.” Dr. Lee Merrit (America’s Frontline Doctors) Out West the news told people over the radio to not expect a covid mask to protect you from smoke particles. But the same people say it stops a submicroscopic virus. “THINK! ...It’s not illegal yet!”

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Glenn Hodges
April 23rd, 2019 at 1:19 pm
Commented on: The Ring Dip

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?

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