Thursday April 22nd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday April 22nd

21
Apr

Thursday April 22nd

“Spinach”

WORKOUT GOALS
1.)  8:00-13:00
2.) Use moderately loaded and moderately difficult movements.
3.) Complete most sets unbroken.

RX
5 ROUNDS FOR TIME
6 Thrusters (135/95#)
7 Burpee Pull-ups (6” Reach)
8 C2B Pull-ups

LEVEL 2
5 ROUNDS FOR TIME
6 Thrusters (105/75#)
7 Burpee Pull-ups (6” Reach)
8 C2B and/or Pull-ups

LEVEL 1
5 ROUNDS FOR TIME
6 DB Thrusters (25/20#)
7 Burpees
7 Ring Rows
8 KB Swings (26/18#)

Stretching

3 SETS
:30 Alternating Seated Figure 4 Stretch
:30 Banded Hamstring Stretch / Side

Accessory

Rest, stretch, and recover

Notes

 Target: 8:00-13:00. Rx Requirements: 6+ unbroken thrusters at 135/95#, 5+ chest-to-bar pull-ups. Use a thruster loading that makes 6 unbroken reps challenging, but don’t use a weight that will cause you to fail reps or break them up multiple times. Use a pull-up variation that is challenging for you. Don’t break the pull-ups up more than
one time per set.  Scale the pull-up difficulty instead of the reps. Remember that this is “Skills & Drills” month. If you can do a few chest-to-bar pull-ups but not all of them, then consider mixing chest-to-bar and regular pull-ups.

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