Tuesday February 16th – Diamond Hill CrossFit
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Tuesday February 16th

15
Feb

Tuesday February 16th

“Millerbird”

WORKOUT GOALS

1.) Avoid pushing to failure on any movement.
2.) Work in :10-:15 intervals, with short rest.
3.) Reduce the movement difficulty to balance reps with loading

RX

FOR REPS
1:00 Handstand Hold
1:00 Strict Pull-ups
1:00 Handstand Hold
1:00 Kipping Pull-ups
1:00 Handstand Hold
1:00 Chest-to-Bar Pull-ups
1:00 Handstand Hold
1:00 Bar Muscle-ups

Level 2

1:00 Pike Hold
1:00 Feet Elevated Ring Rows
1:00 Pike Hold
1:00 Kipping Pull-ups
1:00 Pike Hold
1:00 Chest-to-Bar Pull-ups
1:00 Pike Hold
1:00 Chest-to-Bar Pull-ups

Level 1

1:00 Plank Hold
1:00 Ring Rows
1:00 Plank Hold
1:00 Jumping Pull-ups
1:00 Plank Hold
1:00 Jumping Pull-ups
1:00 Plank Hold
1:00 Ring Rows

Stretching

1:00 Reach, Roll, And Lift

Accessory

2 SETS
50 Banded Face Pulls
50 Banded Pull Aparts
:30 Ring Row Hold

Notes

Today’s workout will be a shoulder burner! The goal is to develop shoulder stamina by pairing an upper-body push with an upper-body pull. We are also pairing a dynamic contraction with a static one. The handstand holds should be broken up in no more than two sets. The pull-ups should
progress in difficulty from the second round on. We would like to see the first round be as close to strict pulling as possible. For each pulling option, you should be able to do at least 5 reps in a row. With the earlier rounds having a goal of five or more. If you have trouble getting upside down, then you will either wall walk up or use a box. You will have one minute at each station, accumulating as much time and reps. Pick movement options that allow you to work in continuous:10-:15 spurts. If you need to scale the pull-up, then use options that you can perform multiple reps with and can avoid burning out on reps.

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