Thursday January 6th – Diamond Hill CrossFit
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Thursday January 6th

5
Jan

Thursday January 6th

22.01.06

INTENDED STIMULUS

Average 4:00-5:00 each round.

Be able to string together 10-20 reps with the DB.

Move at a steady pace from start to finish.

RX

3 rounds for time of:
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups

LEVEL 2

3 rounds for time of:
1:30 double-unders
50 DB snatches (40/25 lb)
15 pull-ups

LEVEL 1

3 rounds for time of:
100 single-unders
50 DB snatches (25/15 lb)
15 jumping pull-ups

SKILL WORK

Rest, stretch, recover

STRETCHING

Accumulate:
30 ATY drills
1:00 doorway pec-stretch / side

WHITE BOARD BRIEF

Coming into today the legs and shoulders might be a touch tender from the back squats and handstand push-ups yesterday. We’re going to spend a lot of time warming up and practicing our DB movement before the intensity of today’s workout.

The stimulus for this workout is to finish each round in 5:00 or less, which is a faster pace. There will be many athletes who have the capacity to do this volume, but not at the speed we’re looking for. Athletes should plan to scale the load or volume of movements to accommodate the stimulus.

The DB snatch is our main priority today. The volume is extremely high so we’re going to spend time in the warm-up working with a lighter DB to improve the efficiency of our cycling.

After the workout, we’ll cool down and stretch as a group, so it’s important that everyone finishes the workout in an appropriate time so the class can wrap up.

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