Thursday May 20th – Diamond Hill CrossFit
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Thursday May 20th

20
May

Thursday May 20th

“Jedi Mind Trick”

WORKOUT GOALS
1.) 4+ rounds.
2.) Find a run option that you can complete in 2:00 or less each time.
3.) Complete the weighted Russian twists in approximately 1:00 each round.
4.) Find a consistent pace that helps minimize rest between movements
and allows for large set sizes on the Russian twists.
5.) Take today easier if you are feeling beat-up from the start of this week.

RX
AMRAP 15
400m Run
40 Weighted Russian Twists (20/14#)

LEVEL 2
AMRAP 15
400m Run
40 Weighted Russian Twists (14/10#)

LEVEL 1
AMRAP 15
300m Run
30 Russian Twists

Accessory

3 SETS
1:00 Hollow Rock
1:00 Superman Hold
1:00 Alt Side Bends 

Stretching

3 SETS
:30  Figure 4 Stretch / Side
:30  Hamstring Stretch / Side

Notes

 Goal: 4+ rounds. Move at a consistent pace and attempt to complete the Russian twists in large sets. Base
your pacing and effort on how you feel after the start of the week. Today offers a nice opportunity for some reduced intensity if you are feeling beat down from the beginning of the week. In order to improve your pacing, consider starting slowly on the run and increase your pace little by little each round. Or pick a single pace and try to match that pace throughout the entire workout. Use a medicine ball for the Russian twists. The med ball must touch the ground for the Russian twist rep to count. Every time the med ball touches the ground, you accumulate one rep.

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