Monday October 19th – Diamond Hill CrossFit
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Monday October 19th

18
Oct

Monday October 19th

What is your favorite protein bar?

Many “healthy” bars are loaded with sugar or artificial ingredients. Just like snacks, you want to have a bar that has a good balance of protein and carb

Try the Perfect Bar Mini – it has the right balance of protein, carb, and healthy fats or our delicious Belgian Bar.

General Warm Up:

1 minute Jump Rope then 2 sets of 15 AbMat Sit Ups, 20 second Hollow Hold with PVC pipe in OH position.

Mobility:

Roll Forearms, Tricep Stretch and Child’s pose.

Specific Warm up:  

EMOM 8: Minute 0,1 – :30 sec Bar Hang (alt if group is large), Minute 2,3 Kip Swings (small), Minute 4,5 – Big Kip swings, maintaining hollow and arch with feet close together, Minute 6,7 – Kipping Pull Up or just practice getting to bar. After EMOM – Warm-up Bar MU if doing in WOD.

WOD:

5 Rounds of 25 DUs,10 T2B, 25 DUs, 5 Bar MU

Scale:

T2B => Vups,  Muscle Up => 8 C2B => 8 Pull Up => 12 RR, BMU Quantity can be changed also or MU attempts.

Cooldown:

Roll Calves and Lats

Notes:

Choose a scale (movement and/or reps) that keeps your rounds around 2 – 2 1/2 minutes or less. Should be an 8 – 12 minute WOD.

 

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