Sunday June 13th – Diamond Hill CrossFit
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Sunday June 13th

12
Jun

Sunday June 13th

LYLA

WORKOUT GOALS
1.)  Complete the workout under the time cap.
2.) Challenge yourself with each movement.
3.) If you can perform the Rx’d movements, but not in the rep scheme that is presented, scale the reps, not the exercises.

RX
FOR TIME
10-9-8-7-6-5-4-3-2-1
Ring Muscle-ups 
Clean & Jerk (bodyweight)
– Time Cap = 25:00

LEVEL 2
FOR TIME
3-3-3-3-3-3-3-3
Ring Muscle-ups
8-7-6-5-4-3-2-1
Clean & Jerk (2/3 bodyweight)

LEVEL 2.5
FOR TIME
10-9-8-7-6-5-4-3-2-1
Pullups & Pushups
10-9-8-7-6-5-4-3-2-1
Clean & Jerk (2/3 bodyweight)

LEVEL 1
FOR TIME
10-9-8-7-6-5-4-3-2-1
Ring Rows
Push-ups
Clean & Jerk (1/3 bodyweight)

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:30 Downward Dog
:30 Standing Forward Bend

Notes

Target Time | 18:00-23:00
Today looks intimidating, but it is a very manageable workout if presented as so.  It is not a good day to perform a “full” muscle-up instruction. We will go over some muscle-up scaling options and have some opportunity to practice, however, the muscle-up scaling options should be presented as a challenging pulling exercise. This challenging pulling
exercise will differ athlete to athlete.  The bodyweight clean & jerk is where we want to spend a majority of our time and focus. We want to help athletes with their technique and help them choose the appropriate weight. Keep in mind that there are 55 total reps in the workout today. So athletes can challenge themselves, however, they should be able to do a few unbroken reps or fast singles with the weight they choose. This is not a weight that we sit and stare at after one rep. If athletes are able to move their body weight in the clean & jerk but the volume of reps is holding them back, adjust the reps to something like 5-4-4-3-3-3-2-2-2-2. You can do the same thing for the muscle-ups as well. The warm-up will help most athletes determine what scaling options are appropriate for the workout

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