Monday October 25th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday October 25th

24
Oct

Monday October 25th

21.10.25

INTENDED STIMULUS

1.) Use a moderate to heavy loading you can keep unbroken on the overhead lunges.
2.) Complete the GHD sit-ups in under 1:30.
3.) Use an alternative substitute like hollow holds in place of the GHD.
4.) Build shoulder strength in the pre-workout work.

RX

4 Rounds For Time:
20 Overhead Lunge
(105/75#)
25 Hollow Rocks

LEVEL 2

4 Rounds For Time:
20 Overhead Lunge (85/65#)
25 Hollow Rocks

LEVEL 1

4 Rounds For Time:
20 Overhead Lunge (65/45#)
15 Hollow Rocks

SKILL WORK

Pre-Workout:
Wall Walk and Bent Over Row
Strength Practice

STRETCHING

1:00 Frog Stretch
1:00 Banded Shoulder Stretch / Side

WHITE BOARD BRIEF

Target Time | <12:00
• Some of you will be able to finish today’s workout in less than 10:00. That is OK, but what is most important is that you utilize the correct loading. You want to find a load that feels moderate to heavy and allows you to complete
the lunges in an unbroken set, but also forces you to rest before starting the lunges after the Hollow Rocks.
• If you cannot go overhead, find a weight that is challenging to lunge in the front rack position.
• Overall, try to maintain the workout volume and instead scale the loading or movement difficulty to keep this
workout just around that 10:00 range.
• Prior to the start of the workout we will spend time improving our shoulder strength and diving into our october
gymnastics focus with a wall walk and bent over row EMOM.

Leave a Reply