Friday July 15th – Diamond Hill CrossFit
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Friday July 15th

14
Jul

Friday July 15th

22.07.15

INTENDED STIMULUS

10:00-15:00.

Leg and grip intensive workout.

Athletes should be able to perform the 150 double-unders in sets of 25 at a time.

The KB should be light enough that athletes can perform the round of 30 in 3 sets or less

RX

For time:
150 double-unders
30 KB box step-ups (53/35 lb) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups

LEVEL 2

For time:
100 double-unders
30 KB box step-ups (44/26 lb) (20 in)
65 double-unders
20 KB box step-ups
30 double-unders
10 KB box step-ups

BEGINNER

For time:
200 single-unders
30 KB box step-ups (26/18 lb) (20 in)
125 single-unders
20 KB box step-ups
60 single-unders
10 KB box step-ups

SKILL WORK

Pre-workout:
4 sets for load:
8 double-KB front rack squats
– Rest 1:30 between sets.

STRETCHING

1:00 figure 4 on the wall/ leg
1:00 frog stretch

WHITE BOARD BRIEF

Target time | 10:00-15:00

Today is a descending ladder-style workout, so as the workout goes on, the reps decrease for both movements. Since the reps decrease, the workout pace should speed up as the workout progresses.

The athletes should try to break up the movements into sustainable sets so by the end they’re able to perform just as large of reps and move quicker. The athlete may choose to perform the double-unders in sets of 25 for the first 150 reps to keep them from tiring out too soon, not because they need to. Their goal should then be to try either perform 25 reps at a time for the 100 reps or maybe more. By the end of the workout, they should be able to perform 2 sets of 25 or go unbroken for the round of 50 to reflect proper pacing.

Athletes should be able to do the 30 reps of the KB step-ups in sets of 10.

Athletes can hold the KB however they would like and can change how they hold it as the workout goes on. Encourage your athletes to change which arm is holding the KB at the halfway mark of each round to ensure that they keep symmetry between both arms and save their grip.

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