Tuesday November 9th – Diamond Hill CrossFit
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Tuesday November 9th

8
Nov

Tuesday November 9th

21.11.09

INTENDED STIMULUS

1.) <15:00
2.) Practice higher skill movements and new movement patterns.
3.) Complete the handstand walks in five attempts or less.
4.) Try not to scale the DBs unless you cannot safely bring them to your shoulder

RX

5 Rounds For Time:
50-ft. Handstand Walk
150-ft. DB Front Rack Carry (50/35#)
200m Backward Run

LEVEL 2

5 Rounds For Time:
:30 Handstand Walk Attempts
150-ft. DB Front Rack Carry (40/25#)
200m Backward Run

LEVEL 1

5 Rounds For Time:
50-ft. Bear Crawl
150-ft. DB Front Rack Carry (30/15#)
100m Backward Run

SKILL WORK

Pre-workout:
7 Sets For Load:
2 Shoulder Presses

STRETCHING

Accumulate:
1:00 Tricep Lacrosse Ball Roll / Side
1:00 Lat Lacrosse Ball Roll / Side

WHITE BOARD BRIEF

Target Time | <15:00
• If you are good at handstand walking, you’ll want to sprint this workout and finish much closer to the 10:00 mark.
• However, if you are scaling this workout and scaling the handstand walks, you want to make sure you give
yourself an option on the handstand walks that lasts between 1:00-1:30. We need to balance giving you
enough time to practice while maintaining forward motion through the workout.
• If you are someone who normally scales 50/35# DBs, consider keeping the loading a little heavier today, as
long as you can safely bring them to your shoulders.
• Prior to the start of today’s workout, we will spend time building strength with a heavy strict press practice.

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