Tuesday May 18th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday May 18th

17
May

Tuesday May 18th

“Tie Fighter”

WORKOUT GOALS
1.) Perform 4+ rounds.
2.) Complete the toes-to-bar in no more than 3 sets.
3.) Try to keep rounds to under 2:00.

RX
AMRAP 9
45 Double Unders / 90 Single Unders
15 Toes-to-Bar

LEVEL 2
AMRAP 9
30 Double Unders/ 90 Single Unders
10 Toes-to-Bar

LEVEL 1
AMRAP 9
30 Double Unders/ 90 Single Unders
15  Knee Raise

Accessory

Build to a heavy 3-rep strict weighted pull-up
post-workout or Every 60-90 seconds – 5 Banded Pullups or Ring Rows

Stretching

1:00 Reach, Roll, and Lift

Notes

Target: 4+ rounds. You should aim to spend no more than 2:00 per round. Today’s workout is on the shorter side and should be a back & forth battle between the two movements. If you struggle with double unders, consider reducing the reps to a more manageable number or seeing how many reps you can get in :30. Single unders are always an option, but they don’t carry over well to double unders. On the toes-to-bar, we want to use a scale that allows us to perform at least 5 reps unbroken. If we have toes-to-bar but 15 reps per round is too many, then reduce the volume. We will go over some other scaling options in the warm-up. Choose one that makes the most sense for you.

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