Thursday May 27th – Diamond Hill CrossFit
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Thursday May 27th

26
May

Thursday May 27th

“Grievous”

WORKOUT GOALS
1.)  Try to complete each set of double unders unbroken.
2.)  Complete the workout between 10:00-15:00.
3.) If scaling ring dips, perform an alternative you don’t normally use.

RX
FOR TIME
50-40-30-20-10
Double Unders (SU x 2)
25-20-15-10-5
Ring Dips
Sit-ups

LEVEL 2
FOR TIME
40-30-20-10-5
Double Unders (SU 100-80-60-40-20)
25-20-15-10-5
Dips
Sit-ups

LEVEL 1
FOR TIME
100-80-60-40-20
Single Unders
25-20-15-10-5
Jumping Dips
Sit-ups

Accessory

ACCUMULATE
3:00 L-Sit Hold (Parallettes, Bar, Rings)

Stretching

3 SETS
10 Alternating Scorpion Stretches
:30 Lacrosse Ball Roll / Foo

Notes

Target | 10:00-15:00
Ring Dips | Use reps or a movement that allows you to finish each round in 3-4 sets.
Today’s workout is a simpler one focused on allowing you to sprint while testing your upper body strength endurance. If at the end of your first round you look up at the clock and see 4:00, look to scale the ring dips. If you are scaling the ring dips, work with a scaling option that you don’t normally choose. Challenge yourself and get outside your comfort zone. Look for the ring dip to be the sticking point of today’s workout. Consider smaller sets of reps from the start in an attempt to manage the volume. If we find ourselves down to singles on the ring dips early in the workout, consider reducing the total reps in each set

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