Saturday September 25th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday September 25th

24
Sep

Saturday September 25th

21.09.25

INTENDED STIMULUS

1.) Complete today’s workout between 13:00-18:00.
2.) Finish 100/80 calories in 6:00 or less.
3.) Break up the reps between partners

RX

2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests

LEVEL 2

2 Rounds For Time:
80/60 Calorie Row
30 Handstand Push-ups / Pike Push-Ups on Box
– One partner works while one rests

LEVEL 1

2 Rounds For Time:
80/60 Calorie Row
50 Push-ups / Seated DB Strict press
– One partner works while one rests

SKILL WORK

Accumulate:
50 Alternating Arm-Leg Lifts in Plank
2:00 Knee Tuck Hold Bar Hang

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Time | 13:00-18:00, CAP 20:00
• Today’s workout is a fun partner workout. This offers us an opportunity to workout with a friend, but it’s also a way to keep the intensity high in a workout like today. With a large amount of reps, one partner gets an opportunity to work while the other rests. With this tactic, partners can push hard and then take a break before pushing hard again.
• Partner should look to complete the calories on the rower in no more than 6:00 in each round. This means that athletes need to perform at least 16/12 calories every minute. So when it’s your turn on the rower, lock-in and go!
• As for the handstand push-ups, we will cover a few different scaling options in the warm-up. Athletes
should choose an exercise that allows them to perform between 5-10 reps on every set

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