THE CFN STRICT DIPS PROGRAMMEThe Guides

THIS PROGRAM HAS BEEN DESIGNED TO HELP OUR MEMBERS PROGRESS TOWARDS THEIR FIRST RING DIP OR TO INCREASE THEIR CAPACITY TO PERFORM MORE RING

DIPS IF THEY ALREADY HAVE ONE.

PHASE ONE

CFN STRICT DIPS PROGRAMThis program has been designed to help our members progress toward their first ring dip or to increase their capacity to perform more ring dips if they already have one.

“The ring dip demands control and strength attainted through volume of training. You must be extremely proficient at the ring dip before progressing to the muscle up”

The shoulder has the greatest range of motion of any joint in the body. It has a complex system of bone, ligament and muscle to create this range of motion and can be very susceptible to injury if it is not appropriately strong for its task.

Some notes: • Getting better at pull-ups, push-ups, muscle-ups, dips, and handstand pushups is about volume. In any phase feel free to add in more ring dips to progress faster.

• Buy a pumice stone and scrub your hands in the shower 2-3 times a week. This will help prevent skin tears on your hand.

• The following progressions are more of a rough template for developing the ring dip.

• The most important part of this setup is the idea of following a progression instead developing dip capacity by sporadically working on it.

• Warm ups are simply before your scheduled training or class and cool downs are after scheduled training or class.

• A high BMI will increase the time it takes to advance through the phases. Please contact a member of staff for the CFN diet plan if you need help managing your BMI.

• Do not rush trying to get to the next phase. Only move on once you can complete that phases goal with confidence and consistency.

• EMOM = Every Minute On the Minute. Start a timer and perform the required amount of work on the turn of the minute. Whatever time you have remaining is rest until the next minute starts and the work begins again.

DISCLAIMERLimit of Liability and Disclaimer: All material in this document is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed in this document are believed to be accurate, based on the best judgment available to the author, and readers who fail to consult with appropriate health authorities assume the risk of any injuries or health issues.

The author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this document.

This program has been adapted from Chris Stroud’s online strict dips guide guide that can be viewed with this link, http://www.chrisstroud.net/ring-dip-progression-template-for-crossfit/

PHASE ONE: THE WORKOUT

CURRENT ABILITY 0 strict ring dips.

GOAL To perform a strict ring dip under control, over a full range of motion.

HOW TO Do the workout 2-3 times per week. Consistency is key.

PROGRESS TO THE NEXT PHASE WHENProgress when you can perform 15+ unbroken box / bench or parallette dips with feet elevated to hip height.

* Run, bike, ski or row for about 5 minutes before starting the programmed warm up to get blood flowing and to get your heart rate elevated.

PHASE ONE WORKOUT RESULT RESULT RESULT

WARM UP10 PVC passovers10 arm circles per side10 wall press ups

Repeat 3x

MAIN SETa.3 sets of 8-12 bench/box or parallette dips. If that become to easy, place a light weight plate on your lap for extra resistance. Focus on a controlled lowering phase during the exercise.

b.Accumulate 25 press ups. - If this is too difficult use a band between rig uprights to get full range and correct body position. - When bodyweight becomes too easy move up 2-3 reps a week until you move to phase 2.

c.Accumulate 25 ‘light band pull aparts’ focusing on squeezing the shoulder blades together and drawing them down . Move up 3-5 reps a week until you move to phase 2.

d. Accumulate as much time as possible in incline ring support in 3 attempts. Make the incline challenging enough for 1:00 to be a struggle. Rest 90s between attempts.

COOLDOWNa. 0:45 pec minor stretch per sideb. 0:45 tricep stretch per sidec. 0:45 forearm stretch

PHASE ONE: THE MOVEMENTSWARM UPa. PVC PASSOVERS

b. ARM CIRCLES

C. WALL PRESS UP

1. Take a PVC pipe with a wide grip

2. Slowly take the pipe over the top of your head and in towards the lumbar spine area of as far as mobility allows

3. Return the pipe to the front of the body passing it back and forwards for around 10 repetitions

1. Extend your arms directly in front of the body parallel to the floor

2. Move your arms backwards in a circular motion keeping them locked out at the elbow joint

3. After 10 repetitions rotate the hands forward in the opposite direction for another 10 repetitions

1. Place feet underneath hips facing the wall. Place hands on the wall just outside shoulder width and create a slight incline with your body.

2. Lean in toward the wall creating a flexion of the elbow until your face almost touches.

3. Push into the wall and extend the elbow to come back to your starting position.

1

1

1 3

2a

2a

2

2b

2b

3

3

PHASE ONE: THE MOVEMENTS

c. BAND PULL APARTS

b. THE PRESS UP / BANDED PRESS UP1a

1b

1c

1

2a

2b

2c

2

3a

3b

3c

3

PRESS UP / BANDED PRESS UP1. Support yout body with your hands just outside shoulder width, abdominals engaged and knees contacting the floor. Make sure the line between knee, hip and shoulder does not break.

2. Lower chest towards the floor by flexing the elbows.

3. After chest lightly contacts the floor press away and extend the elbows to the starting position.

* Banded variation follows the same pattern but a resistance band will be anchored securely between two uprights. The hips lay over this band to provide upward force to help the user back to the start position.

** Standard press up follows the same pattern but the ball of the feet will be the contact point rather than the knee.

1. Hold a resistance band with both hands, palms facing down. The arms should be full extended and the band should have not slack when gripped at shoulder width.

2. With straight arms, draw the band apart squeezing the shoulder blades together until the band touches the chest.

3. Slowly and while continuing to squeeze the shoulder blades together, return to the start position.

MAIN SETa. BENCH / BOX / PARALLETTE DIPS

A. BENCH DIPS1. Place hand on the bench just outside shoulder width with feet extend out in front of you.

2. Drop your hips down with flexion of the elbow until the back of the leg almost contacts the floor

3. Press into the bench and extend the elbows back to the start position.

B. BOX / PARALLETTE DIPS1. Place parallettes so grip is just outside shoulder width. Place feet up on an object that will elevate them to hip height.

2. Flex the elbows and drop hips down until the back of the leg almost contacts the floor.

3. Press into the paralette handles and extend the elbows back to the start position.

1a

1b

2a

2b

3a

3b

PHASE ONE: THE MOVEMENTS

1. Place one hand on the rig slightly above shoulder high

2. Move the shoulder of that arm forwards whilst keeping the opposite shoulder back.

3. Keep chest vertical and head forward

Hold for at least 45 seconds per side

1. Place one arm into the air above your head and flex the elbow until the hand drops into the upper back.

2. Apply adequate pressure to the elbow to feel a stretch in the tricep.

3. Switch arms and repeat.

1. Kneel down onto the floor placing the knees under the hips and the hands under the shoulders

2. Externally rotate the hands so the fingers point towards your knees

3. Gently lean back until a stretch is felt in the the forearm

Hold for at least 45 seconds

COOLDOWNa. PEC MINOR STRETCH

b. TRICEP STRETCH

c. FOREARM STRETCH

1

1

1+2

2+3

3

d. INCLINE RING SUPPORT1 1. Position a set of rings so they are

in line with the height of your hip.

2. Hold the rings and walk feet back while maintaining tension in the abdominals and a straight line between ankle, knee, hip and shoulder.

3. Try to maintain this incline position and keep the rings underneath the shoulders.