Saturday October 17th – Diamond Hill CrossFit
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Saturday October 17th

16
Oct

Saturday October 17th

General Warm Up:

20 Band Pull Aparts, 20 Lunges, 10 AbMat Sit Ups, 200m run

Mobility:

Knight to Hamstring – 1 minute each side, Banded Tricep Stretch – 1 minute each arm

Review: 

Dip Form and Scaling

Push Jerk Progressions

Part 1: 

Push Jerk from ground E2MO2M  5-5-5 building to moderate weight.

  Part 2:

AMRAP 12 – 10 Ring Dips, 20 Jumping Lunges, 30 AbMat Sit Ups

Scale:

Ring Dips => Box Dips, Parallete Dips, Jumping Lunges => Lunges

Cooldown:

Walk 200m (Practice Nasal Breathing)

Notes:

For Part 1 focus on technique, staying light if not comfortable with Push Jerk 

Part 2 Move at a steady pace, using short transitions as a break. 

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