Tuesday June 29th – Diamond Hill CrossFit
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Tuesday June 29th

28
Jun

Tuesday June 29th

“VIOLET”

WORKOUT GOALS
1.) Finish the workout between under 10:00
2.) Go unbroken on the KB Farmer Carry for as many rounds as possible
3.) Don’t hold anything back on the bike. Keep cals/hr above 1000+

RX
3 ROUNDS FOR TIME
23/20 Calorie Bike
100m KB Farmer Carry (70/53#)
– Use two KBs for the farmer carry

LEVEL 2
3 ROUNDS FOR TIME
23/20 Calorie Bike
100m KB Farmer Carry (53/35#)
– Use two KBs for the farmer carry

LEVEL 1
3 ROUNDS FOR TIME
23/20 Calorie Bike
100m KB Farmer Carry (26/18#)
– Use two KBs for the farmer carry

If not enough bikes Row = 33/29 Cal

Accessory

ACCUMULATE
1:00 L Hang
1:00 Handstand Hold
1:00 Seated L-Sit

Stretching

2 SETS
1:00 Banded Hamstring Stretch / Side

Notes

Target Time | 7:00-12:00
 In today’s workout, we are putting the pedal to the floor on the bike. No holding back. Push the pace from the very first round. Your goal is to be done with the bike 1:30 or less. The weight on the farmer carry should be heavy, however, you should not feel like you can only take a few steps before dropping the KB’s. Choose a weight that you may only have to drop the KB’s once on the 100m carry. If you push hard enough on the bike, expect your legs to be a little wobbly for the farmer carry. However, try to pick the KBs up as soon as possible and get right to walking. In the warm-up today, we are going to spend some time working on muscle-up drills. Not only is this beneficial to everyone, but later this week muscle-ups are in the workout and these drills aim to help

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