Tuesday July 27th – Diamond Hill CrossFit
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Tuesday July 27th

27
Jul

Tuesday July 27th

“RINGER 1 & RINGER 2”

WORKOUT GOALS
1.) Complete “Ringer 1” and “Ringer 2” in less than 10:00 each.
2.) Don’t overload the overhead squat. Finish all the overhead squats in 3 sets or less.
3.) Pace the 30-rep round in “Ringer 1” and the 15-rep round in “Ringer 2.” Sprint the back half of each workout.
4.) Practice overhead squat and snatching skills before the workout.

RX
FOR TIME
30-20-10 (Girls 24-16-8)
Calorie Bike
Toes-to-Rings
– Rest 1:00
15-10-5
Burpee-to-Target (6”)
Overhead Squats (135/95#)

LEVEL 2
FOR TIME
30-20-10 (Girls 24-16-8)
Calorie Bike
15-10-5
Toes-to-Rings
– Rest 1:00
15-10-5
Burpees
Overhead Squats (95/65#)

LEVEL 1
FOR TIME
21-14-7 (Girls15-10-5)
Calorie Bike
Sit-ups
– Rest 1:00
15-10-5
Burpees
Overhead Squats (55/45#)

Accessory

PRE-WORKOUT
On an 8:00 Clock:
2 Muscle Snatch + 3 Power Snatch + 1 Overhead
Squat

Stretching

Rest and recover

Notes

Target | <10:00 for each “Ringer”
Overhead Squats & Toes-to-Rings | Complete each round in 3-sets or less
Today’s workout comes from the 2019 CrossFit Games. At the Games level, athletes were finishing each portion of this workout in under 5:00. We want you to shoot to finish each piece in under 10:00. This is not a strength endurance workout, so if you plan to tackle the “Ringers” as RX, then make sure that you can finish each round of the squats and toes-to-rings in 3 sets or less. Similarly, You want to be capable of completing each set of bike calories in 1:30 or less. If you think you need to scale, consider using some of these goals to help guide you. Use a squat loading that allows you to complete 10+ reps in a row. Pick a rep scheme for the toes-to-bar that you can finish in 3-sets or less every round. There is a fair amount of shoulder work this week. If you think the overhead squat loading is going to beat you up for the rest of the week, then we strongly recommend pulling back on the loading for this movement. Finally, we will spend time before the workout practicing the muscle snatch, power snatch, and overhead squat. The pre-workout strength practice will reinforce the strength we are building in today’s workout.

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