Thursday October 28th – Diamond Hill CrossFit
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Thursday October 28th

27
Oct

Thursday October 28th

DON’T FORGET SATURDAY IS OUR HALLOWEEN WOD, GET YOUR COSTUME SET.

21.10.28

INTENDED STIMULUS

1.) Increase loading across as many sets as possible.
2.) Work-up to a new personal best.
3.) Rest 2:00 between each set.
4.) Work with a partner(s) to help establish a effective work/rest pace.

ALL LEVELS

9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1

SKILL WORK

2 Sets For Quality:
1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm

STRETCHING

Accumulate:
1:00 Doorway Pec-Stretch / Side
1:00 PVC Cuban Press

WHITE BOARD BRIEF

Target Loading | Increase loading across sets
• Try not to overload on volume and intensity today. If you have been following along all week and plan on
coming in later this week, you will want to conserve your energy today. Tomorrow’s workout returns to
high intensity and higher volume-keep that in mind.
• If your shoulders are noticeably beat up, then consider staying with light to moderate weights and change
the rep scheme to 7 Sets x 5 Reps.
• Partner with others who are similar strength and height.
• Rest 2:00 between each set.
• Avoid rushing through your sets. We will have plenty of time to get you very warm and out of breath in the warm-up.

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