Saturday May 1st – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday May 1st

30
Apr

Saturday May 1st

“Nicole”

WORKOUT GOALS
1.) Complete 5+ rounds.
2.) Complete 100+ pull-ups or Ring Rows.
3.) Keep all  runs ~2:15 pace or better.

RX
AMRAP 20
400m Run
Max Unbroken Pull-ups

LEVEL 2
AMRAP 20
400m Run
15 Pull-ups

LEVEL 1
AMRAP 20
400m Run
Max Unbroken Kip Swings
10 Ring Rows

ACCESSORY

Rest, stretch, and recover

STRETCHING

3 SETS
:30 Wrist Stretch / Side
:30 Seated Bicep Stretch

NOTES

 Complete 5+ rounds and 100+ pull-ups. Many of you will be capable of finishing more pull-ups than this. However, we want you to accumulate reps intelligently and avoid damaging your hands or going to total failure on any
one set. Try to perform the largest set you can while leaving 3-5 reps in the tank. This way you will be able to repeat large sets and take care of your hands.  Also consider pacing the timing between the run and the pull-ups. For example, consider running a fast pace and then resting :20-:30 before you start your set of pull-ups. Then, after
your pull-ups, try to immediately get back on the run and into a fast pace. Once again, this will help you take care of your upper body fatigue while maximizing the pull-up exposure. If you don’t have more than 10 unbroken pull-ups, we recommend scaling to accumulate 15 pull-ups per round. This way your entire workout isn’t spent just running. We would like to stay away from banded options. Use kip swings or see the Level options for more insight.
Challenge | If you can do more than 20+ butterfly kipping pull-ups in a row, perform this
workout with gymnastic kipping pull-ups or strict pull-ups

Leave a Reply