Sunday July 25th – Diamond Hill CrossFit
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Sunday July 25th

24
Jul

Sunday July 25th

“TOMATOES”

WORKOUT GOALS
1.) 2+ Rounds
2.) Complete the pull-ups, hip extensions, and double unders in 6 sets or less.
3.) Use a moderate loading for the KB farmers carry that you can’t run with.

RX
AMRAP 20
25 Pull-ups
50 KB Good AM’s (53/35#)
75 Double Unders (2 x SU)
100m KB Farmer Carry (53/35#)
– Use two KBs for the farmer carry

LEVEL 2
AMRAP 20
15 Pull-ups
50 KB Good AM’s (44/26#)
60 Double Unders (150 SU)
100m KB Farmer Carry (44/26#)
– Use two KBs for the farmer carry

LEVEL 1
AMRAP 15
25 Ring Rows
50 KB Good AM’s (26/18#)
150 Single Unders
100m KB Farmer Carry (26/18#)
– Use two KBs for the farmer carry

Accessory

ACCUMULATE
30 Supermans (3 Sec hold)
30 DB Side Bends / Side

Stretching

3 SETS
:30 Couch Stretch / Side
:30 Calf Stretch / Side
:30 Wrist Extension Stretch

Notes

Target | 2+ Rounds
Today’s higher volume AMRAP caps off a week of shorter, faster, and relatively lower volume workouts. This workout should feel and look like a challenge. However, it’s crucial that you are capable of larger sets or use movement options that allow for larger sets. Aim to complete each of the movements, other than the farmers carry, in 6 sets or
less. If you typically struggle with double unders, then save the complexity for another time and scale to single unders. We want you to feel challenged by the overall volume instead of the complexity. If you are looking at this workout and thinking that you won’t have any issue with it, then we challenge you to complete each movement in 3 sets or less. Keep in mind that the pull-ups, double unders, and the KB farmers carry will combine to create significant grip fatigue. Using some planned rests will help you manage the back half of this workout.

 

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