Tuesday August 10th – Diamond Hill CrossFit
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Tuesday August 10th

9
Aug

Tuesday August 10th

“BLUE”

WORKOUT GOALS

1.) Finish at least 3 rounds of the workout.
2.) Complete the farmer carry with no more than 1 break.
3.) Prioritize constant movement over choosing movements that are more challenging.

RX

AMRAP 10:
50 Double Unders / 100 Single Unders
100m DB Farmer Carry
(40/25#)

LEVEL 2

AMRAP 10:
30 Double Unders / 75 Single Unders
100m DB Farmer Carry
(30/15#)

LEVEL 1

AMRAP 10:
75 Single Unders
100m DB Farmer Carry
(20/10#)

Accessory

Accumulate:
20 DB Windmills
20 DB Turkish Get-ups

Stretching

3 Sets:
:30 Calf Stretch / Leg
:30 Foam Roll Quads / Side
:30 Foam Roll Foot / Side

Notes

Target | 3-5 rounds
• Today’s workout is going to be quick. Which means we want to prioritize movements and loads that allow us to move constantly for the entire 10:00.
• The load of the DB’s being used in the farmer carry should be something you may only have to put down once. You may even be able to run/jog with the DB’s you choose.
• Today’s workout is great opportunity to practice double unders. Move for :30 and see how many you can accumulate. If you get super frustrated, which to single unders as a last resort.
• Your score is your total rounds plus reps or meters. For example, if you finish 5 full rounds plus 50 double unders and 50m of carries, then your scores is 5 + 100

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