Saturday July 11th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday July 11th

10
Jul

Saturday July 11th

Live Stream

https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Video

https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo

General Warm up:

400m Jog – Nasal Breathing Only

Mobility:

Softball Hamstrings – 1 minute per side, Softball/Lax Calves 1 minute per side, Armless Preacher Stretch  – 1 minute

Warm Up 2:

5:00 Running Clock, complete
10 Thoracic High-Fives w/ 3-5 second pause
20 Good AM’s
10 Alternating T-Planks w/3-5 second pause

Part 1:

Deadlift Warm up
In 4 Sets build to WOD weight using 5-5-5-5 rep scheme

Warm up 3:

1 Round: 10 Sit ups, 25 DUs/50 SUs

Part 2:

“Sandwich”
400m Run then
5 Rounds of:
20 Abmat Sit ups
15 Deadlifts
50 DUs

then
400m Run

RX 155/115, L2 135/95, L1 115/75…..RX+ = Using RX weight, run 800m instead of 400m and 20 min cap

Scale: 

DU => SU x 2

Notes:

Athlete Reminder – Talking requires mouth breathing and therefore defeats the purpose of saying nasal breathing only

 

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