Sunday September 26th – Diamond Hill CrossFit
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Sunday September 26th

25
Sep

Sunday September 26th

21.09.26

INTENDED STIMULUS

1.) Compete today’s workout between 10:00-15:00.
2.) Keep each 100m to 1:00 or less.
3.) Barbell movements should be light to moderate and allow athletes to perform large sets of reps.
4.) More moving and less resting in today’s workout. Go a little lighter and go faster

RX

For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold (Accumulate)
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run

LEVEL 2

For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (53/35#)
100m Run

LEVEL 1

For Time:
100m Run
100 Lateral Hops
100m Run
30 Hang Power Cleans (45/35#)
100m Run
2:00 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run

SKILL WORK

Pre-Workout:
On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

STRETCHING

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

WHITE BOARD BRIEF

Target Time | 10:00-15:00
• Today is a little bit of a chipper workout. Five different exercises with some shorter runs in between each
one. Because the runs are on the shorter side, they are meant to be “sprints” between exercises. These runs should not take more than 1:00 to complete.
• The 3:00 plank hold in the middle of the workout is an accumulated time. So if you hold for 1:00 and need a break, rest as long as you need and pick up the plank time where you left off. You can also hold the plank in any position today, so rather than breaking, try holding a different position.
• Use two KBs for the farmer carry.
• As for the barbell movements, the weight should feel light to moderate. This should be a weight you can perform at least 10+ reps with every time you pick it up. Athletes using the Rx’D load should be able to complete the hang power cleans in two sets and the lunges unbroken.

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