Dippin Hard

Today's workout:

5 min. dynamic prep and mobility
5 min. practice handstand
5 min. practiced snatch

20 minutes of as many rounds as possible:
7 Overhead Squats @75lbs
12 Sumo Deadlift High Pulls @75lbs
15 Ring Dips

Post workout:
Stretch and Foam Roll

Matt B. 6 Rounds + 7 Ovhd. Sq. 12 SDHP and 2 RDips
Dips got me :*

Rookie recommendation:
20 Min.
7 DB Squats @30lbs Men/ 15lbs Women
12 Back Extensions
15 Bench Dips

Intermediate Recommendation:
7 Front Squats @95 lbs Men/ 65lbs Women
12 Sumo Deadlift High Pulls @45 lbs (Oly Bar)/ @ 25lbs bar Women
15 Regular Dips (Tower or Parallel Bars)

Overhead Squats demand flexible, active  shoulders and a strong stable midline (CORE). Master air squats then front squats before overhead squat.  You can practice with a broom stick or PVC pipe before attempting any weight (not even the bar).  The wider your hands are on the bar the less flexibility required.  When performing sumo deadlift high pulls remember that hips open (extend) before you shrug and pull.  Shin to Chin!!  Rings may be hard to come by so feel free to sub bar dips. Ring dips challenge core and joint stability and are the progression to bar dips.  Google these exercises or check them out on crossfit.com.  The crossfit journal is inexpensive and has great information on olympic lifts, gymnastics and technique.
Please send ?'s or comments if you have them.