Saturday January 8th – Diamond Hill CrossFit
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Saturday January 8th

7
Jan

Saturday January 8th

22.01.08

INTENDED STIMULUS

Complete 8 sets x :20 work / :10 rest of one movement before progressing to the next movement.

Higher volume and fast-paced movement throughout the workout.

7-10+ reps on the box jumps, sit-ups, and lunges.

10+ second holds for the L-sit and handstand hold.

RX

For reps:
Tabata box jump (20/16 in)
Tabata L-sit (Paralettes)
Tabata handstand hold
Tabata sit-up
Tabata lunge

SCALED

For reps:
Tabata box step-up (20/16 in)
Tabata seated leg raise (Floor)
Tabata plank hold
Tabata sit-up
Tabata lunge

SKILL WORK

5 Sets:
:30 max chest-to-bar pull-ups/ pullups / banded pullups / hard ring rows
– rest :30

STRETCHING

Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch / side

WHITE BOARD BRIEF

Target reps | 7-10+ reps or seconds for each interval.

Between yesterday’s heavy day and tomorrow’s fast sprint, today’s workout gives everyone a chance to test their volume and endurance capacity.

The goal of today’s workout is to accumulate as many reps as possible and as much time as you can in the L-sit and handstand hold. You will perform 8 sets of :20 work / :10 rest at each movement. You will complete all 8 sets at one movement before moving on to the next movement.

Consider starting the first few sets of each movement at a fast, but controlled pace. This way you won’t tire yourself out too soon and can control how hard you push. Another good way to strategize this workout is to pick one or two movements that you will attack and then maintain a conservative pace on the rest.

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