Sunday November 8th – Diamond Hill CrossFit
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Sunday November 8th

7
Nov

Sunday November 8th

General Warm-up:

Bring Sally Up Squats.

Mobility:

Banded Front Rack Stretch – 1 minute on each arm, Spidermans w/twist x 10 (5 per side)

Warm-up 2:

PVC – Burgener Warm-up, 8-10 PVC & BB: Tall Cleans, 8-10 BB Hang Squat Cleans.

Part 1:

Hang Squat Cleans – 5,4,4,3,3 Build to a heavy 3. Rest 2-3 minutes between.

Specific Warm-up:

1 minute DU/SU

Part 2:

3 RFT – 10 Front Squats, 50 DU, 30 Abmat Situps

RX 135/95, L2 115/75, L1 95/5

Scale:

FS => BS, DU => SU x2

Cooldown:

Roll Calves & Quads

Notes:

Experienced athletes should push for a heavy HSC, newer athletes can practice 5 x 5 HPC or HSC if you are comfortable with it. Part 2 should be around 3 min per round, push to keep moving and not resting much.

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