Tuesday January 11th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday January 11th

10
Jan

Tuesday January 11th

220111

BARBARA

INTENDED STIMULUS

Complete each round in 3:00-5:00

Maintain consistent split times across all rounds.

Start by scaling back the volume if you take longer than 5:00 per round. 35 min time cap.

Complete the squats and sit-ups in larger sets while maintaining a consistent pace.

RX

5 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 per round.

LEVEL 2

5 rounds for time:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 per round.

LEVEL 1

4 rounds for time:
20 ring rows
25 push-ups
30 sit-ups
35 squats
– Rest 3:00 per round.

SKILL WORK

Pre-workout:
Wall walk practice

STRETCHING

3 sets:
10 A-T-Y drill
10 wall slides

WHITE BOARD BRIEF

Target time | 3:00-5:00 per round.

Score is the total time after the completion of round 5.

Barbara is one of CrossFit’s most challenging benchmarks. It combines volume and intensity in a way that we don’t often get. The rest in between each round should allow you to repeat fast sets of large reps.

If you do not have pull-ups or multiple push-ups in a row then consider scaling the movement or volume so you can finish the pull-ups in push-ups in 3 sets or less every round.

Similarly, you should be able to finish the sit-ups and squats in 3 sets or less.

One thing that helps in today’s workout is breaking the work into descending sets:

20 = 8-7-5 reps
30 = 10-8-7-5 reps

Leave a Reply