Sunday October 24th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday October 24th

23
Oct

Sunday October 24th

21.10.24

INTENDED STIMULUS

1.) Complete each round in <2:00
2.) Alternate full rounds with a partner
3.) Complete the swings in up-downs in one or two sets
4.) Choose a calorie amount you can finish in under 1:00

RX

10 Rounds For Time:
15 Russian KB Swings (70/53#)
15 Up-Downs Over KB
15/12 Calorie Row
– Alternate full rounds with a partner

LEVEL 2

10 Rounds For Time:
15 Russian KB Swings (53/35#)
15 Up-Downs Over KB
15/12 Calorie Row
– Alternate full rounds with a partner

LEVEL 1

10 Rounds For Time:
10 Russian KB Swings (35/26#)
10 Up-Downs Over KB
10/8 Calorie Row
– Alternate full rounds with a partner

SKILL WORK

Pre-workout:
3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner

STRETCHING

Accumulate:
30 Alternating Scorpion Stretches
1:00 Piriformis Stretch / Side

WHITE BOARD BRIEF

Target Time | ~2:00-2:30 / Round
• Today’s partner workout creates a balance to the last two days of workouts. You will not be able to go all out at 100 percent and sustain that across 5 rounds, but you should be trying to push at your fastest sustainable pace.
• You will alternate full rounds with your partner until each of you has completed 5 full rounds. If needed, consider scaling to complete each round in ~2:00. Similarly, partner up with someone who is of the same fitness level so you both have equal work-to-rest ratios.
• We will review a few ways to speed up the KB swing today. Prior to the workout, we will practice pulling and pressing strength with a heavier KB.
• This should be a fun and fast workout to finish the week. Don’t overload or overcomplicate this workout. If you want to perform an individual version, let a coach know.

 

Leave a Reply