Thursday January 28th – Diamond Hill CrossFit
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Thursday January 28th


Thursday January 28th

Part 1: 

Movement Prep & Warm-up

Part 2:


For Time:
100 Air Squats
5 Ring Muscle-ups
75 Air Squats
10 Muscle-ups
50 Air Squats
15 Muscle-ups
25 Air Squats
20 Muscle-ups

*Can sub Bar MU or Mix both Ring & Bar as needed

25 minute time cap


For Time:
100 Air Squats
5 Pullups/Ring Rows
5 Push-ups
75 Air Squats
10 Pullups/Ring Rows
10 Push-ups
50 Air Squats
15 Pullups/Ring Rows
15 Push-ups
25 Air Squats
20 Pullups/Ring Rows
20 Pushups

Reduce reps where needed to stay under the 25 minute time cap


Stretch, Rest, & Recover!


This is a heck of a workout to bring in for the middle of the week. “Jason” might look intimidating, but we want you to remember the overall goal of this workout. We want to practice higher volume gymnastics, be able to move quickly throughout, and address some upper body pulling and pushing gymnastics. If you are planning on tackling this workout as Rx’d we recommend that you at least have the ability to repeat 3+ reps of the muscle-ups throughout the workout without failure. Level 2 modification option of 5 MU everytime is recommended for those of you that have to typically perform 1-2 muscle-ups at a time. Level 1 option is lower skill, but focuses on the strength components of the workout. Even if you know you will tackle the squats Rx’d, the push-ups and pullups/ring rows might be a good option for you to develop some upper body gymnastic strength. Keep in mind the goal of this workout is to finish in the 15:00-25:00 domain. Even though we have a simple movement (air squat) paired with a high skill move (muscle-up) we want you to work on the quality of your squat despite the higher volume.


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