Saturday August 20th – Diamond Hill CrossFit
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Saturday August 20th

19
Aug

Saturday August 20th

22.08.20

Fall Nutrition Challenge

INTENDED STIMULUS

14:00-20:00.

Working ring muscle-ups under fatigue, which is in line with our monthly focus “Amanda”.

Finish the ring muscle-ups in 3 sets or less.

Spend no more than 1:30 on the bike.

Similar workout to a quarterfinals workout from this past year.

RX+

3 rounds for time:
40 med ball GHD sit-ups
20/16 calorie bike
10 ring muscle-ups

RX

3 rounds for time:
40 med ball GHD sit-ups
20/16 calorie bike
5 ring muscle-ups

LEVEL 2

3 rounds for time:
40 med ball GHD sit-ups
20/16 calorie bike
5 jumping ring muscle-ups

LEVEL 1

3 rounds for time:
30 sit-ups
15/10 calorie bike
15 inverted barbell rows on rack

SKILL WORK

Rest, stretch, recover

STRETCHING

3 sets:
:30 standing pike stretch
:30 scorpion stretch/side
:30 samson stretch/side

WHITE BOARD BRIEF

Target time | 16:00-20:00

Today’s workout falls in line with our monthly focus of Amanda. This workout is also very similar to this past year’s quarterfinals workout number 2.

Expect the ring muscle-ups to feel slightly more challenging than normal due to the med ball GHD sit-ups. The sit-ups are going to fatigue your core and hip flexors which will challenge your kip and the turnover. Aside from the  sit-ups, you will also be out of breath from the bike. Consider breaking up the ring muscle-ups into smaller sustainable sets in the beginning, and then see if you can go bigger at the end.

Complete the bike in 1:30 or less each round. If you don’t think this is doable, let’s scale down the calories from the beginning of the workout.

Complete the ring muscle-ups in 3 sets or less. If 10 is too many, find a rep scheme that will allow you to stay in line with the stimulus.

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