Sunday August 14th – Diamond Hill CrossFit
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Sunday August 14th

13
Aug

Sunday August 14th

22.08.14

INTENDED STIMULUS

10:00-16:00.

Shoulder and midline muscular fatiguing workout.

Complete the toes-to-bar in 3 sets or less.

Complete the wall walks in 1:00 or less.

RX

10 rounds for time:
9 toes-to-bars
3 wall walks

LEVEL 2

10 rounds for time:
9 knees-to-armpits
3 wall walks

LEVEL 1

10 rounds for time:
9 hanging knee raises
3 inch worms + 3 push-ups
– Perform 1 inch worm + 1 push-ups per rep.

SKILL WORK

Pre-workout:
EMOM 5:
1-3 low-ring muscle-ups

STRETCHING

1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch

SKILL WORK

Target time  | 10:00-16:00

Don’t overlook the toes-to-bars. 9 reps may not seem like a lot to some of you, but towards rounds 6, 7, 8 and 9 you will certainly start to feel them. If you’re great at toes-to-bars, consider attempting to go unbroken for the majority of the workout. If you’re someone who struggles with this movement, break them up early so they don’t hold you back in later rounds.

Try to find a smooth and sustainable pace during the wall walks. At first, you’ll complete the 3 reps quickly, but as your shoulders fatigue, you will need to rest on the floor before beginning your next rep. Try to limit this.

Transitions are key in a high round, low movement style workout like today. There will be a total of 20 transitions. The difference of resting :5 or:10 in between each movement is a difference of :50 added to your total time. Consider this as you’re going back and forth from movement to movement.

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