Friday October 29th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday October 29th

28
Oct

Friday October 29th

DON’T FORGET SATURDAY IS OUR HALLOWEEN WOD, GET YOUR COSTUME SET.

21.10.29

INTENDED STIMULUS

1.) 15:00-20:00
2.) Practice higher skill movements.
3.) Keep the rope climb scaling and substitutions simple: 4-5 x strict pullups per rope climb rep
4.) Practice some version, even assisted, of the single-leg squat.

RX

For Time:
4 Legless Rope Climbs 
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

LEVEL 2

For Time:
4 Rope Climbs
40 Assisted Alternating Single-Leg Squats
40 Alternating DB Snatches (40/25#)
3 Rope Climbs
30 Assisted Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Assisted Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Assisted Alternating Single-Leg Squats
10 Alternating DB Snatches

LEVEL 1

For Time:
15 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
40 Alternating DB Snatches (30/15#)
12 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
30 Alternating DB Snatches
9 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
20 Alternating DB Snatches
6 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
10 Alternating DB Snatches

SKILL WORK

Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

STRETCHING

3 Sets:
:30 Wrist Extension Stretch / Side
:30 Snow Angel

WHITE BOARD BRIEF

Target Time | <20:00
• 20:00 Time Cap
• This workout gives you a chance to test out how far your gymnastic skills have come this month. Or this
workout can give you greater insight into those gymnastic skills that you still want to workout.
• If you are not performing rope climbs today, substitute 20-15-10-5 strict or assisted strict commando pullups in place of the rope climbs. However, if you can try a few rope climbs, then we encourage that today.
• During the specific warm-up, we will give you practice time on the rope or time to build up to a heavier weighted strict pull-up. We won’t spend too much time on the rope climb skill. Instead, we will use the general and specific warm-up to build competency in the DB and the single-leg squat.
• Overall, you want to set yourself up to balance volume, speed, and skill. Try to maintain the workout volume today and use assistance, like a single-leg box squat, to keep moving. We also like the leg-behind single-leg squat. Just make sure to get your hip crease below parallel with the leg behind variation.
• Choose DB and single-leg squat variations that allow you to complete sets of 7-12 reps in a row before resting

 

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