Sunday August 21st – Diamond Hill CrossFit
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Sunday August 21st

20
Aug

Sunday August 21st

22.08.21

INTENDED STIMULUS

Complete 6+ rounds. Advanced athletes, push for 10.

Fast-paced workout where the reps add up quickly.

Loading of the DB should allow for unbroken sets.

No longer than :45 to perform double-unders.

RX

AMRAP 10:
35 double-unders
7 DB thrusters (50/35 lb)

LEVEL 2

AMRAP 10:
35 double-unders
7 DB thrusters (40/25 lb)

LEVEL 1

AMRAP 10:
70 single-unders
7 DB thrusters (25/15 lb)

SKILL WORK

Pre-workout:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps. (RX 20/14 lb)

STRETCHING

3 sets:
:45 child pose
:45 frog stretch

WHITE BOARD BRIEF

Target rounds | 6-10 rounds

Today is somewhat of a play on a CrossFit Open workout 17.5, but it’s AMRAP and we are using dumbbells instead of a barbell.

Just like the Open workout, this workout forces us to put the pedal to the floor and go from the start of the workout. There is light at the end of the tunnel, however, because the workout will be over at ten minutes, regardless of where you are.

The goal is to complete at least six rounds. Advanced athletes should try to push to finish ten rounds, meeting the challenge of performing a round every minute.

The loading of the DB thruster should allow all athletes to complete each set of thrusters unbroken. If you have to break the seven, the weight is too heavy. The double-unders should take you no longer than :45 to complete. However, if you have double-unders, but not 35, consider performing double-unders for :45 and then moving back to the DB’s so you still get the double-under practice.

Prior to starting the workout, we are going to perform a single max effort wall-ball test. In this test, you are going to perform a max unbroken set of wall-ball shots. Use a weight that allows for at least 30 reps before having to put the ball down. This might require some to use a lighter ball. The purpose of this test is to warm up for the thrusters but also to give you insight into what you are capable of so that next time you perform wall-balls, you will have better knowledge of what weight to use and how many reps you can do.

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