Sunday August 8th – Diamond Hill CrossFit
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Sunday August 8th

7
Aug

Sunday August 8th

“DUNN”

WORKOUT GOALS
1.) Complete 7+ rounds of the workout.
2.) Advanced athletes complete 10+ rounds
3.) Choose an option for muscle-up that allows you to work on a weakness.
4.) Don’t stop moving on the shuttle run.

RX
AMRAP 19
3 Muscle-ups (Bar or Ring)
1 Shuttle Sprint
6 Burpee Box Jump Overs (20/18”)
– 1 shuttle sprint = 5 yards out and back,
10 yards out and back, 15 yards out and
back

LEVEL 2
AMRAP 19
3 Chest-to-Bar Pull-ups
1 Shuttle Sprint
6 Burpee Box Jump Overs (20/18”)
– 1 shuttle sprint = 5 yards out and back,
10 yards out and back, 15 yards out and
back

LEVEL 1
AMRAP 19
3 Ring Rows
3 Assisted Push-ups
1 Shuttle Sprint
6 Burpees Over DB
– 1 shuttle sprint = 5 yards out and
back, 10 yards out and back, 15
yards out and back

Accessory

ON A 10:00 CLOCK ACCUMULATE
2:00 L-Sit Hold
30 Superman Hold (10 sec)

Stretching

ACCUMULATE
1:00 Banded Pull Aparts
1:00 Banded Hamstring Stretch / Side

Notes

Target | 7+ rounds
Today’s workout is another hero benchmark. If you have completed this workout before, look back and recall the number of rounds and reps you completed. If this is your first attempt, be sure to write down your score so it can be recalled at a later date. Today’s workout also provides the opportunity to practice some harder movement
patterns that you might typically scale. As long as you can move safely and complete the desired range of motion, consider trying tougher options and allowing the clock to save you at the 19:00 mark. The muscle-ups in today’s workout is where we want to spend a majority of our focus during the warm-up. Everyone should feel like they have a challenging option for this movement.  As you begin to think about rounds and how long a round should take, consider 3:00 or less per round as your goal. 2:00 per round would be flying, so somewhere between those two numbers is where we want to be. In the shuttle run today, try to think about briefly accelerating as you turn toward the opposite mark. Regardless of your goals or scaling options, it’s important to perform a difficult upper body pulling option for you and maintain the jump over an object. Even if the object you jump over is short, we want to maintain this stimulus of the workout.

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