Thursday May 12th – Diamond Hill CrossFit
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Thursday May 12th

11
May

Thursday May 12th

22.05.12

INTENDED STIMULUS

Finish in 5:00-10:00.

Complete the pull-ups in 5 sets or less.

No more than 4:00 to complete the double-unders.

Work on stringing together multiple reps of chest-to-bar pull-ups.

Build sprint capacity for pull-ups.

RX

For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups

LEVEL 2

For time:
20 pull-ups
3:00 double-unders
20 banded chest-to-bar or pull-ups

LEVEL 1

For time:
20 banded or  jumping pull-ups
300 single-unders
20 ring rows

SKILL WORK

Post-workout:
On an 8:00 clock:
Every 2:00 x 4 sets
4 weighted pull-ups / strict pull-up / banded pull-ups

STRETCHING

1:00 banded shoulder stretch/arm

1:00 doorway stretch/arm

WHITE BOARD BRIEF

Target time | 8:00-12:00

Today’s workout is all about intensity. The total volume is relatively low so the magic in doing this combination comes from the speed with which it is performed. If the workout is paced, it won’t feel like much of a workout.

The intent for today is to get a swift dose of intensity, practice moving faster than we normally would in a workout, and get a feel for pull-up and shoulder fatigue in preparation for Murph.

To execute this workout with the intended stimulus, the pull-ups should take no more than 2:00, and we need to be able to string together 6+ reps at a time.

The double-unders should take anywhere between 2:00-4:00 so the volume can be scaled to meet that time frame, or we can scale to 300 single-unders.

Lastly, the chest-to-bar pull-ups should be a more challenging skill and we should be able to string together 2+ reps always. If we cannot string together 2 or more reps, we need to scale to kipping pull-ups or another movement. No singles on pull-ups today in order to work on pushing through fatigue and building capacity.

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