Tuesday August 4th – Diamond Hill CrossFit
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Tuesday August 4th

3
Aug

Tuesday August 4th

“The Thinker” CrossFit Style

The Thinker — Visit Philadelphia

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm-up:

30 Sec Squat Hold, then 200m Run.

Mobility:

Couch Stretch – 1 minute each side, Pigeon Stretch – 1 minute each side. 1 minute Squat hold.

Warm-up 2:

2 Round – 20 Band walks (10r/10L), 10 Tuck Jumps, 10 SA DB Row.

Part 1:

Front Squat Warmup – 8, 6, 4, 2 Build to WOD weight for 4th set. Rest 2 minutes btw.

Part 2:

5 – 3 minutes rounds of 10 Front Squats, 10 Box Jumps, Max Cal row with remaining time. Rest 3 minutes between.

RX 155/115, 30/24, L2 135/95, 24/20, L1 95/65, 20/18

Scale:

FS => Back Squat, Box Jumps => Step Ups

Cooldown:

Foam Roll Quads

Notes:

Use last set of part 1 to test your WOD weight, if it feels heavy already go down. This WOD will test your leg recovery, stay focused on the Box Jumps and push hard on the row. You should have at least 1 minute for the row so choose weight and box height accordingly.

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