Friday May 14th – Diamond Hill CrossFit
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Friday May 14th

13
May

Friday May 14th

“Dagobah”

WORKOUT GOALS
1.) Complete 5-7+ rounds of the AMRAP 15.
2.) Avoid failed reps or pushing to burnout in any set or during any movement.
3.) Use banded and assisted options to reduce the loading while still practicing
these specific movement patterns and reps.

RX
ON A 22:00 CLOCK
From 0:00 – 15:00:
AMRAP 15:
3 Strict Handstand Push-ups
5 Strict Ring Dips
3 Weighted Strict Pull-ups (35/25#)
From 17:00 – 22:00:
10 Rounds For Calories:
:20 Bike
– Rest :10

LEVEL 2
ON A 22:00 CLOCK
From 0:00 – 15:00:
AMRAP 15:
3 Strict Pike Push-ups
5 Strict Dips
3 Strict Pull-ups
From 17:00 – 22:00:
10 Rounds For Calories:
:20 Bike
– Rest :10

LEVEL 1
ON A 22:00 CLOCK
From 0:00 – 15:00:
AMRAP 15:
3 DB Strict Press
5 Ring Push-up
7 Ring Row
From 17:00 – 22:00:
10 Rounds For Calories:
:20 Row
– Rest :10

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:30 Cross Body Shoulder Stretch / Side
10 A-T-Y Drill

Notes

Target: 5-7+ rounds. Think of today’s workout as a balance between gymnastic strength and conditioning work.
If you plan on doing this workout Rx, we suggest that you can perform 7-10 reps of each strict movement without rest. Otherwise, you want to scale each movement so you can complete each movement in unbroken sets. Consider using assisted options or banded options to help you practice the movement while still accumulating reps throughout the workout. Once you finish the first part (the AMRAP 15), you will rest for 2:00 and then progress to the 10 rounds of conditioning work. We won’t be able to do a detailed review of every movement. As you work through the warm-ups, consider which movement progression is best for you to use in the workout.

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