Monday September 27th – Diamond Hill CrossFit
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Monday September 27th

26
Sep

Monday September 27th

21.09.27

INTENDED STIMULUS

1.) Complete today’s workout between 10:00-15:00.
2.) Spend no more than 6:00 on the first set of thrusters and pull-ups.
3.) Athletes should be able to complete larger sets of reps with the movement options they choose.

RX

For Time:
50-30-20
Thrusters (65/45#)
Pull-ups

LEVEL 2

For Time:
50-30-20
Thrusters (45/33#)
25-15-10
Pull-ups

LEVEL 1

For Time:
40-30-20
DB Thrusters (15/10#)
Jumping Pull-ups

SKILL WORK

Pre-Workout:
Build to a heavy set of 3 push
presses

STRETCHING

Accumulate
1:00 Alternating Scorpion Stretch
1:00 Couch Stretch / Leg

WHITE BOARD BRIEF

Target Time | 10:00-15:00
• In today’s workout, we are faced with a larger volume of reps in two movements. We have to develop a plan of how to attack this workout. Consider breaking each set into more manageable reps. For example, the set of 50 could be broken into 15-10-8-7-5-5 or 20-15-15. The combinations of reps are endless, but we want to prioritize more moving and less resting.
• Regardless of how we break the reps up, we should be finished with the first set of 50 thrusters and 50 pull-ups in no more than 6:00.
• For the pull-ups today, consider an option that allows you to complete 5-10 reps every time you get on the pull-up bar. If you have pull-ups, but not 5-10 reps at a time, consider reducing the number of overall reps.

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