Tuesday April 27th – Diamond Hill CrossFit
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Tuesday April 27th

26
Apr

Tuesday April 27th

EMOM – Skill

WORKOUT GOALS
1.) Practice higher skill gymnastic pulling.
2.) Use movements and rep volume that won’t cause failure.

RX
EMOM 18
Minute 1 | 1-2 Legless Rope Climbs (12-ft)
Minute 2 | 4-8 Bar Muscle-ups
Minute 3 | 10 Med Ball Sit-ups (20#/16#)

LEVEL 2
EMOM 18
Minute 1 | 1-2 Rope Climbs (12-ft)
Minute 2 | 1-3 Bar Muscle-ups or Transitions
Minute 3 | 10 Med Ball Sit-ups (16#/12#)

LEVEL 1
EMOM 18
Minute 1 | 4 Rope Pull-to-Stands
Minute 2 | 8 Banded Strict Pull-ups
Minute 3 | 10 Med Ball Sit-ups (12#/8#)

ACCESSORY
50 Shoulder Taps in Handstand or
100 Shoulder Taps in Plank

STRETCHING
3 SETS
:30 Banded Lat Stretch / Side
:30 Banded Tricep Stretch / Side
:30 Doorway Stretch / Side

NOTES

  Complete all movements while avoiding movement failure. Finish movements in :45 or less.  Focus on the higher skill aspect of the movement today, even if you need to scale. For example, consider putting a :45 time cap on each minute interval while maintaining a higher skill movement pattern.

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