Friday August 13th – Diamond Hill CrossFit
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Friday August 13th

12
Aug

Friday August 13th

“GREEN”

WORKOUIT GOALS

1,) Finish the workout in 15:00 or less. (CAP 15:00)
2.) Spend no more than 2:00 on any set of pull-ups
3.) Perform a challenging option for handstand walks. Get upside-down in some way if able.

RX+

For Time:
27-21-15-9
Chest-to-Bar Pull-ups
– Complete 25-ft. handstand
walk after each set of pull-ups

RX

For Time:
27-21-15-9
Chest-to-Bar Pull-ups
– Complete 3 wall walks after
each set of pull-ups

LEVEL 2

For Time:
21-15-9-6
Chest-to-Bar Pull-ups
– Complete 3 wall walks after
each set of pull-ups

LEVEL 1

For Time:
27-21-15-9
Ring Rows
– Complete 1:00 Plank hold or Inverted Pike hold
after each set of ring rows

Accessory

Accumulate:
20 Weighted, Banded or Strict Pull-ups
30 A-T-Y Stretch

Stretching

Athlete’s choice

Notes

Target | 10:00-15:00 (CAP 15:00)
• Today’s workout focuses on a couple of higher skill gymnastics movements. Don’t be overwhelmed as everyone will be able to perform this workout in some capacity.
• Because there are an infinite number of scaling options for each of these movements and we will be pressed for time, we are going to have set scaling options. We will cover each, but choose the one that is challenging for you yet allows you to complete the workout under the 15:00 CAP.
• For the pull-ups, look for your workout option to take no more than 2:30 to complete any of the sets. This is plenty of time and allows athletes to practice movements they wouldn’t normally choose.
• Look to spend no more than 1:00 practicing or performing the handstand walk/wall walks after each set of pull-ups.
• Advanced athletes should look to complete pull-ups in as few a sets as possible and perform the handstand walks unbroken.

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