Thursday December 10th – Diamond Hill CrossFit
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Thursday December 10th

9
Dec

Thursday December 10th

Everyone can learn a little from this video.

Class Link For All Classes

Video Brief

Warm-up:

:30 Hops, :30 Lateral Hops, :30 In/Out Hops, :30 Split Step Hops.

Mobility:

Tricept Stretch – 1 min per arm, Crossover Shoulder Stretch – 1 min per arm, 20 Pass Thrus.

Specific Warm-up:

3 Rounds (1st – 20 Single Unders, 5 Negative Push Ups, 5 DB Strict Press w/light weight (5R/5L), 2nd – 10 DU/20 SU, 5 Slow Pushups/Negatives, 10 Alt  DB Snatch w/light weight, 3rd – 20 DU/40 SU, 3 Hand Stand Push Ups/5 Reg PU, 10 Alt DB Snatch WOD weight)

Part 2: (21 min)

4 rounds of AMRAP 3 of 20 Double Unders, 5 Hand Stand Push Up, 10 Alternating DB Snatch. Rest 3 minutes between.

Alternatives: 

DU => SU x 2, HSPU =>10 Hand Release Pushups.

Barbell Option: 4 rounds of AMRAP 3 of 20 DU, 5 HSPU, 10 Power Snatch (95/65)

Cooldown:

Lax Ball Shoulders/Calves – 1 min each side

Notes:

Start at the beginning each time and try to match your score each round. Score will be total reps.

 

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