Saturday June 25th – Diamond Hill CrossFit
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Saturday June 25th

24
Jun

Saturday June 25th

22.06.25

INTENDED STIMULUS

Finish each movement in 2:00-3:00.

One partner works at a time while the other rests.

Athletes need to be able to complete 10 reps unbroken for each movement.

With the built-in rest breaks, cycle reps at a pace that would otherwise be unsustainable, but try to maintain for the duration of the workout.

RX

AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (50/35 lb)
50 med ball sit-ups (20/14 lb)
50 wall-ball shots (20/14 lb) (10/11 ft)
– Use any machine available for the calories.

LEVEL 2

AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (40/25 lb)
50 med ball sit-ups (20/14 lb)
50 wall-ball shots (20/14 lb) 10/9 ft)
– Use any machine available for the calories.

LEVEL 1

AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (25/15 lb)
50 med ball sit-ups
50 wall-ball shots (10/6 lb) (10/9 ft)
– Use any machine available for the calories.

SKILL WORK

Rest, stretch, recover

STRETCHING

1:00 couch stretch/leg
1:00 foam roll upper back

WHITE BOARD BRIEF

Target rounds | 2-3 rounds

We’re kicking off the weekend with a high volume partner workout where one person works at a time.

All of these movements lend themselves to a steady pace with little rest. Pair that with splitting the work where one person rests while the other works and we have a recipe for short intervals across a long duration.

We want to see athletes tackle their reps with an aggressive pace and use the built in rest to recover. This can mean splitting the reps into 25-25 early on and then transitioning to smaller sets as fatigue begins to increase.

Ideally, we want partners to split the work 50/50, but 60/40 is alright if one partner is much fitter than the other. This will challenge both athletes to push the pace.

Each round should take about 2:00-3:00. If athletes can maintain this pace, they should do this workout as prescribed.

Today is a good today to play with a heavier dumbbell or medicine ball. Just make sure athletes can still do 10 reps at a time and meet the intended time domain for each movement.

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