Friday September 9th – Diamond Hill CrossFit
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Friday September 9th

8
Sep

Friday September 9th

22.09.09

INTENDED STIMULUS

Core fatiguing workout.

15:00 or less.

Finish the L-sit in 3 sets or less.

Finish the plank in 2 sets or less.

Finish the chin-over-the-bar hold in 3 sets or less.

RX

5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold

LEVEL 2

5 rounds for time:
:20 L-sit hold
:30 plank hold
:20 chin-over-bar hold
:30 plank hold

LEVEL 1

5 rounds for time:
:20 tuck hold
:30 plank hold
:20 ring row hold
:30 plank hold

SKILL WORK

Pre-workout:
EMOM 7:
1-2 rope climbs

STRETCHING

3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)

WHITE BOARD BRIEF

Target time | 7:00-12:00

Today’s workout is a fun “sprint-style” chipper. Once the repetitions of the movement are done, they are done for the rest of the workout and you can move to the next exercise.

Choose an option for the toes-to-bar that allows you to finish in 4:00 or less. You should be able to maintain sets of at least 5+ reps for most of the 50-reps. If you are only able to complete one or two toes-to-bar before having to rest, it is highly recommended that you scale the movement or scale the reps.

Choose a DB weight that allows you to perform at least 10 unbroken reps of each movement. Yes, that means the push presses should be unbroken. Some of you may even be able to hang on to the DB’s for longer and challenge yourself to go unbroken.

After the workout, we will partner up, grab a single DB from the workout, and work together on some post-workout skill work.

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