Sunday August 1st – Diamond Hill CrossFit
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Sunday August 1st

31
Jul

Sunday August 1st

“CINDY”


WORKOUT GOALS
1.) Complete 10+ rounds of today’s workout.
2.) Perform the push-up in no more than 3 sets. Consider 4/3/3 as a potential rep scheme.
3.) If this is a retest, go for a new PR.
4.) Stay engaged and focused throughout the entire workout.

RX & LEVEL 2
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats


LEVEL 1
AMRAP 20
5 Ring Rows
10 Assisted Push-ups
15 Air Squat

Accessory

Rest, Stretch & Recover

Stretching


ACCUMULATE
1:00 Wrist Extension Stretch
1:00 Alternating Scorpion Stretch

Notes


Target

1) Beginner: 8-12 Rounds
2) Intermediate: 12-18 Rounds
3) Advanced: 18-24 Rounds
 Today’s workout is a classic CrossFit benchmark and it is one that is often repeated throughout the year. Whether you are a beginner or an advanced athlete, this workout does an amazing job of showing progress. The smaller sets of reps and the relative ease of each movement allows athletes to push themselves further every time. If you have completed this workout previously, you have three options today. 1) Use the same option as before and try to get more rounds & reps. 2) Perform the workout with more difficult scaling options. 3) If your PR is 21+ rounds of this workout, consider wearing a vest, performing chest-to bar pull-ups, or performing gymnastics style kipping pull-ups. In general today, we want to keep moving for a majority of the 20:00 clock. However, because this is a longer workout, its ok to challenge yourself with these movements and maybe rest a little longer during your breaks. Sometimes, this is the only way to get better or improve upon skills we are try to master.  If you look at this workout as a 20:00 marathon, it will be. Focus on one round a time and don’t even look at the clock.

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