Thursday June 30th – Diamond Hill CrossFit
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Thursday June 30th

29
Jun

Thursday June 30th

22.06.30

INTENDED STIMULUS

8:00-13:00

Keep rounds to :45-1:30.

Athletes choosing to perform the workout as Rx’d should be able to complete the first two to three rounds unbroken.

No exercise should be broken into more than 2 sets.

RX

10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups

LEVEL 2

10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups

LEVEL 1

10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows

SKILL WORK

Post-workout:
Accumulate:
30 weighted strict pull-ups/strict pull-ups/ banded pull-ups
– Use a weight you can maintain sets of 5 or more reps.

STRETCHING

3 sets:
10 supine snow angels
10 prone snow angels

WHITE BOARD BRIEF

Target time | 8:00-13:00

Grippy, grippy, grippy and shoulders, shoulders, shoulders!

Today’s workout seems simple if you were asked to perform two or three rounds, however, the difficulty lies in your ability to keep pushing at a relatively fast pace through all ten rounds.

Going into this workout, your goal should be to perform unbroken toes-to-bars and unbroken pull-ups for as many rounds as possible. It’s a good amount of hanging on the pull-up bar, however, an efficient kip and the ability to minimize your time on the pull-up bar will help you last longer.

Another goal is to complete each round between :45-1:30. If you can move faster, that is amazing. But if you are moving slower than 1:30 through each round, we want to look to adjust the total number of rounds or scale some of the movement to help you move more quickly through each round.

Throughout today’s warm-up we will spend a good amount of time working on toes-to-bar and pull-ups. Look to find the options that allow you to complete the seven reps in no more than 2 sets.

After the workout, we are going to spend a little bit of time working on building your pulling strength with some weighted pull-ups.

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