Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Gymnastics
Dip — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Dips are a fundamental vertical pressing movement that develops triceps, chest, and shoulder strength. In CrossFit, dips refer to bar dips on parallel bars or a pull-up rig, with box dips (hands on a box, feet on the floor) as the common scaling option. They appear as an accessory movement and in strength circuits, building the pressing capacity required for muscle-ups, ring dips, and handstand push-ups. Bar dips provide a stable surface more accessible for athletes newer to the movement than ring dips. The CrossFit standard requires full lockout at the top and chest dipping to arm level at the bottom.
Quick answer
Dip is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.
Muscles Worked
TricepsPectoralsAnterior deltoids
Equipment
Parallel barsBoxPull-up rig
Best For, Avoid If, and Scaling
| Best for | Gymnastics WODs, skill practice, and athletes who can keep dip mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Box dips (hands on a box, feet on the floor), band-assisted bar dips. |
How to Do the Dip
1
Grip parallel bars or a rig with an overhand grip, arms fully extended at the start.
2
Lean the torso slightly forward — this shifts load toward the chest as well as the triceps.
3
Lower by bending the elbows, keeping them close to the body (not flaring wide).
4
Descend until upper arms are at least parallel to the floor (chest to bar level).
5
Press through the palms to full lockout — complete elbow extension at the top.
Common Mistakes
✕
Not reaching required depth — arms must reach parallel at the bottom for a CrossFit-standard rep.
✕
Elbows flaring wide — increases shoulder impingement risk significantly.
✕
Not locking out at the top — full elbow extension is required for a counted rep.
✕
Body swinging — brace the core and keep the movement vertical.
Coaching Tips
✓
Build to 10 strict bar dips before attempting ring dips — rings require far more stability.
✓
Shoulder issues during dips are often caused by elbows flaring or insufficient warm-up.
✓
Dips pair well with pressing work (push press, push-ups) and ring muscle-up progressions.
Scaling Options
Easier / Beginner
Box dips (hands on a box, feet on the floor), band-assisted bar dips.
Harder / Advanced
Ring dips, weighted dips (belt or vest), L-sit dips.
Related WODs
Use Dip in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What is the difference between bar dips and ring dips in CrossFit?
Bar dips use fixed parallel bars — stable and more accessible. Ring dips use gymnastics rings that rotate freely, requiring significantly more shoulder stability and core control. Master bar dips (10+ reps) before attempting ring dips.
Build It Into a Workout
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