Friday June 10th – Diamond Hill CrossFit
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Friday June 10th

9
Jun

Friday June 10th

22.06.10

INTENDED STIMULUS

13:00-18:00

Maintain a consistent pace across all movements without significant rest breaks.

20+ unbroken reps on the good mornings and 5-7 unbroken reps on the pull-ups.

Athletes should be able to complete 15 single-leg squats in a row.

RX

For time:
50 good mornings 45/35
20 kipping pull-ups
25 good mornings 45/35
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups

LEVEL 2

For time:
40 good mornings 45/35
15 kipping pull-ups
20 good mornings 45/35
15 kipping pull-ups
40 asst single-leg squats
15 kipping pull-ups
20 asst single-leg squats
15 kipping pull-ups

LEVEL 1

For time:
30 good mornings 15/15
20 ring rows
20 good mornings 15/15
20 ring rows
30 walking lunges
20 ring rows
20 walking lunges
20 ring rows

SKILL WORK

Post-workout:
5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD superman, P2 performs max alternating single-leg V-ups. Partners switch after :40.

STRETCHING

2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

WHITE BOARD BRIEF

Target time | 13:00-18:00

This is a triple gymnastics chipper that features high-skill movements in large sets.

The intent of this workout is to remain consistent while working through the fatigue that will inevitably accumulate from the high-volume sets.

The first half of the RX workout has 75 good mornings while the back half has 75 single-leg squats. The workout has 80 total pull-ups.

The good mornings and squats are going to make kipping just a touch harder than usual, even though the arms aren’t used in those movements.

To hit the time frame we want for this workout, spend no more than 2:00 and 1:30 on the good mornings and 3:00 and 1:30 on the single-leg squats. The pull-ups should take no more than 1:30 to get through most sets.

After the workout, we’ll partner up for some fun accessory work! 

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