Friday April 30th – Diamond Hill CrossFit
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Friday April 30th

29
Apr

Friday April 30th

“ASPARAGUS”

WORKOUT GOALS
1.)  10:00-15:00
2.) Complete the deadlifts in 2-3 large sets.
3.) Perform the sit-ups without stopping.
4.) Perform at least 10 box jump overs before resting

RX
FOR TIME
40 Box Jump Over (24/20”)
50 V-ups
30 DB Burpee Deadlift (35/25#)
50 Sit-ups
20 DB Burpee Box Over

LEVEL 2
FOR TIME
40 Box Jump Over (20/18”)
50 V-ups
30 DB Burpee Deadlift (35/25#)
50 Sit-ups
20 DB Burpee Box Over

LEVEL 1
FOR TIME
30 Box Jump Over (18/12”)
50 V-ups
20 DB Burpee Deadlift (35/25#)
50 Sit-ups
15 DB Burpee Box Over

ACCESSORY

3 SETS
10 DB Split Squats / Side
20 Banded Hamstring Curls

STRETCHING

3 SETS
5 Standing Figure 4 Stretch / Side
:30 Standing Hamstring Stretch
:30 Frog Stretch

NOTES

 Target: 9:00-14:00.  Use loading, height, and reps that allow you to finish each movement in 3 sets or less. Don’t
use a loading that will cause you to drop down to single reps or failure. Today gives us a little break from the higher skill work this month, though the V-ups still present a moderate skill challenge. Think of this workout as a sprint. We want you to feel like you need to rest because of the speed and volume – not because of the loading.  Consider breaking the first three movements into three sets of descending reps. This way if you feel good, you can step on it and sprint to the finish.

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