Saturday January 2nd – Diamond Hill CrossFit
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Saturday January 2nd

1
Jan

Saturday January 2nd

Class Link For Gympassers At Home

Part 1:

Movement Prep & Warmup

Part 2:

“Mako Shark”
For Time:
50 RKBS
500/450m Row
50 KB Sumo Deadlift High Pulls
400m Run
50 KB Single Arm Suitcase
Deadlift
250/225m Row
200m Run

RX 70/53, L2 53/35, L1 44/26

Alternatives:

Run => Row

Accessory:

AMRAP 10:
10 DB Lawnmower Rows / Side
15 Single Leg Glute Bridges / Side
20 V-ups or Tuck-ups

Notes:

First thing first, as grippy as this will be, it will also take your breath away, so make sure you get the loading or the rep scheme dialed in to fit your needs and goals. We want to lean toward using a heavier KB than we normally do while keeping ourselves safe and consistently moving forward in the workout. If the loading is too much for you, then reduce it as needed. The goal is not to get stuck banging out sets of 5 reps or fewer.

 

 

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