Sunday March 21st – Diamond Hill CrossFit
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Sunday March 21st

20
Mar

Sunday March 21st

“Jackson”

WORKOUT GOALS

1.) Finish in 8:00-15:00
2.) Maintain reps; reduce loading or difficulty.
3.) Don’t use kipping as a scale.

RX

4 ROUNDS FOR TIME
8 Strict Toes-to-Bar
10 DB Hang Power Cleans (50/35#)
12 Strict Ring Dips
14 DB Front Rack Lunges (50/35#)
– Use two DBs for hang power clean and
lunges

Level 2

4 ROUNDS FOR TIME
4 Strict Toes-to-Bar
10 DB Hang Power Cleans (35/25#)
6 Strict Ring Dips/12 Strict Dips
14 DB Front Rack Lunges (35/25#)

Level 1

4 ROUNDS FOR TIME
8 Strict Hanging Knee Raises
10 DB Hang Power Cleans (20/15#)
12 Push-ups
14 DB Front Rack Lunges (20/15#)

Stretching

3 SETS
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Stretch

Accessory

4 SETS
12 DB Hammer Curls / Arm
12 Staggered Stance Deadlift / Side
12 DB Side Bends / Side

Notes

Finish in 12:00 or less. RX’d requires at least 4 strict toes-to-bar in a row and 6 strict ring dips in a row. Keep in
mind that RX’d strict toes-to-bar requires a straight leg. Bending the knee is OK to scale, but it
is not the Rx movement. Find a fast pace and try to hold on for as long as possible. The strict toes-to-bar and the
strict ring dips are slower movements. These strict movements should give you extra energy to sprint on the other two movements. If you need to scale or modify this workout, start by reducing the range of motion on the toes-to-bar, using leg/band-assisted ring dips, and reducing the DB loading.

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