Sunday June 5th – Diamond Hill CrossFit
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Sunday June 5th

4
Jun

Sunday June 5th

22.06.05

INTENDED STIMULUS

168-270 reps (15 round-24 round).

Unbroken or large sets all the way through the round of 12’s.

Athletes should pace on the box jumps to control grip fatigue and fatigue from the bike.

Athletes can learn how to move at a threshold pace; the fastest pace they can maintain without failing reps or taking significant rests beyond :30

RX

AMRAP 15:
3-6-9-12, etc.
Toes-to-bars
Box jumps (24/20 in)
Calorie bike
– Continue adding 3 reps to each movement until time expires.

LEVEL 2

AMRAP 15:
3-6-9-12, etc.
Toes-to-chest
Box jumps (20/18 in)
Calorie bike
– Continue adding 3 reps to each movement until time expires.

LEVEL 1

AMRAP 15:
3-6-9-12, etc.
Hanging knee raises
Box jumps (18/12 in)
Calorie bike
– Continue adding 3 reps to each movement until time expires.

SKILL WORK

Post-workout:
4 sets:
3 weighted strict pull-ups or 3 negatives
4 wide-grip strict pull-ups or 4 banded
5 strict pull-ups or 4 banded

STRETCHING

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm

WHITE BOARD BRIEF

Target | Round of 15 or higher

Today’s workout is an ascending triplet of relatively easy movements with little reason to slow down.

The intent of this workout is to push the intensity early in the workout. Later in the workout adjust your bike and box jump pacing to move through the toes-to-bars without fail. You should practice and learn how to pace more effectively in this workout.

Today, singles on the T2B are OK as long as the rest is never more than :05-:10 between reps. Otherwise, scaling to a kipping leg raise or something that will allow for large sets on the bar will also keep the intensity high.

The box jumps are an opportunity to pace. In the warm-up, we’ll go over how to move at a steady cadence to save the lungs and legs.

Unless you know that you can maintain unbroken reps of toes-to-bars into the 12-round, avoid pushing too hard on the bike. If you drive too hard on the bike too early, you will never give yourself a chance to recover later in the workout. Save speed on the bike until you are safely into the round of 12 reps.

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