Sunday September 18th – Diamond Hill CrossFit
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Sunday September 18th

17
Sep

Sunday September 18th

22.09.18

INTENDED STIMULUS

Complete around 3 rounds.

Double-unders and sit-ups done in 4 sets or less.

No more than 2 sets on the hang squat cleans.

Light and simple workout to round out the end of the week that had several very challenging days.

RX

AMRAP 16:
60 double-unders
40 weighted sit-ups (20/16 lb)
20 medicine ball hang squat cleans (20/16 lb)

LEVEL 2

AMRAP 16:
40 double-unders / 100 single-unders
40 weighted sit-ups (20/16 lb)
20 medicine ball hang squat cleans (20/16 lb)

LEVEL 1

AMRAP 16:
60 single-unders
40 sit-ups
20 medicine ball hang squat cleans (14/10 lb)

SKILL WORK

Rest, stretch, and recover

STRETCHING

2 sets:
:30 cobra stretch
:30 scorpion stretch hold/side

WHITE BOARD BRIEF

Target |  3 rounds

Closing out our week with a long-ish AMRAP that’s a mix of skill and grunt work between the double-unders, hang squat cleans and weighted sit-ups.

The goal is to complete around 3 reps, but if you can move steady and well, try to go for an Rx’d score.

The double-unders and sit-ups should be completed in 4 sets or less and take no more than 4:00 combined. Reduce the jump rope volume and sit-up load to reach this stimulus.

The hang squat clean with the medicine ball is a unique movement. pay attention to the key points of performance.

Help athletes practice full hip extension, sound squat mechanics, and a good pull under the ball with the 20 cleans from the hang.

Class might end a little early today and that’s okay. Let your athletes rest and recover on a Sunday.

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