Sunday May 23rd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday May 23rd

22
May

Sunday May 23rd

“Death Star”

WORKOUT GOALS
1.) 18:00-25:00
2.) Don’t get buried on the pull-ups.
3.) Finish the bike calories in 3:00-4:00 for every round.

RX
3 ROUNDS FOR TIME
50/40 Calorie Bike
42 KB Box Step-ups (20”) (53/35#)
21 Pull-ups
– Use a single KB for the step-ups.

LEVEL 2
3 ROUNDS FOR TIME
50/40 Calorie Bike
42 KB Box Step-ups (20”) (35/26#)
15 Pull-ups

LEVEL 1
3 ROUNDS FOR TIME
40/32 Calorie Bike
30 KB Box Step-ups (20”) (26/18#)
21 Kip Swings

Row Calories – RX & L2 =70/62, L1 = 57/50

Accessory

Rest, stretch, and recover.

Stretching

2 SETS
1:00 Alternating Seated Torso Twist
1:00 Sit and Reach Straddle

Notes

 Target: 18:00-25:00. Today’s longer workout focuses on maintaining a steady pace through all movements and
rounds. Avoid the temptation to sprint round one and then just barely hold on through rounds 2 and 3. You want to use a calorie total that you can finish in 3:00-4:00 every round at a moderate pace. If you are sprinting to finish 63/44 calories in that time, then we need to reduce the total amount.  Similarly, consider cutting the weight or reps on the box step-ups if you cannot perform more than 15 reps in a row with the required weight.  If we notice that the first round takes you longer than 8:00, then we will reduce the total reps to keep you on pace for the 18:00-25:00 mark.

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