Sunday February 7th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday February 7th

6
Feb

Sunday February 7th

“Red-Naped Sapsucker”

RX

FOR TIME
42-30-18
Box Jumps (30/24”)
Toes-to-Bar

Level 2

FOR TIME
42-30-18
Box Jumps (24/20”)
30-20-10
Toes-to-Bar

Level 1

FOR TIME
42-30-18
Box Jumps (20/18”)
V-Ups

Stretching

2-3 Sets:
:45 Calf Stretch / Side
:30 Banded Shoulder Stretch / Side
1:00 Couch Stretch / Side

Accessory

4 Sets:
15 KB Stiff Legged Deadlifts / Side
(70/53#)
10 DB Cuban Press

Notes

We have a nice two punch bodyweight combo in store! We want everyone to end up finishing this couplet around the 12:00-16:00 mark. Your goal is to find a scale for the toes-to-bar which will allow you to attack big sets. This will do three things: build midline stamina, maintain a higher heart rate, improve your confidence for gymnastics bar movements. The box jump is supposed to be a little high. This should not be something that forces you to step into the jump but certainly requires a little added thought. The box jump involves the opening action of the hip and the toes-to-bar involves the closing action. This complimentary pattern will allow you to maintain a higher heart rate throughout.

 

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