Friday September 24th – Diamond Hill CrossFit
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Friday September 24th

23
Sep

Friday September 24th

21.09.24

INTENDED STIMULUS

1.) Finish workout between 10:00-15:00.
2.) Improve strict gymnastic skills.
3.) Improving strict pulling and pushing strength

RX

For Time:
30 Strict Muscle-ups (or banded Strict Muscle Ups)

LEVEL 2

AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips / Strict Dips

LEVEL 1

AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups/Negative Push-ups

DATE NIGHT WOD

Partner WOD

AMRAP 20
50 RKBS (53/35#)
100m Farmers Carry – Together 
50 Box Jumps (24/20″)
100m Run – Together
50 Wall Balls (20/14#)
100 DU – Together – 50 each (200 SU – 100 each)

SKILL WORK

Accumulate:
50 Hanging Leg Raises on Rings or Bar
– Every break perform 10 DB
hang muscle cleans (DB X 2)

STRETCHING

Accumulate:
2:00 Banded Lat Stretch
1:00 Doorway Stretch / Arm

WHITE BOARD BRIEF

Target Time | 10:00-15:00, CAP 15:00
• Today’s workout is all about developing a higher-skill exercise. Although some of you may never have ambitions of performing a muscle-up, the neurological adaptations that can be developed by working through some of our progressions are second to none.
• We will go through many different scaling options in the warm-up. Keep in mind that any of these can be used as scaling options for the workout. Focus on finding an option that is challenging for you and allows you to complete 1 round per minute.
• We will put a 15:00 time cap on today’s workout. So, those athletes that have strict muscle-ups, but 30 reps may be a lot, should work to get as many reps as possible in 15:00.
• Advanced athletes should push to perform 3 reps every minute and complete the workout in 10:00 or less.

 

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