Dips - Hops - Evil Wheels

Friday, September 19, 2025

Westbound CrossFit (Coach Loni)

1200 (7 of us)

Warm Up

Run

Crab crawl

Tempo psuh-ups

Hollow rocks

Ring warm-up

Lateral bounding warm-up

Evil wheel practice

Conditioning

RXConditioning 

 10–1 Ladder for Time:

 Ring Dips

 Lateral DB Jump Overs (x2 per rep)

Evil Wheel (chest/sternum to ground extension)

Goal: Sub 13:00 / Cap: 16:00

Intermediate: box dips, partial range evil wheel

Baseline: bench dips, line hops or lateral step overs (DB), kneeling hand walk outs

I scaled to bench dips (30 inch box plus dumbbells with feet on ground in front of me); partial range of motion Evil Wheels and finished in 14:14.

The dips are kind of like ring rows, scaling is challenging to do consistently and at the right level of intensity.  Evil Wheel is similar.  Load up a barbell and extend forward as you would with an ab wheel to full extension and then return to start position.  At a wall with reduced range of motion makes this infinitely easier.  Overall it was a good workout and added some new movements to my repertoire.

Cool Down

:30 triceps stretch

:30 pec opener

10 cat-cows

 2 rounds NFT