Tuesday October 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday October 13th

12
Oct

Tuesday October 13th

 General Warm Up:

3 rounds of 5 Push Ups, 10 Squats, 5 Burpees

Mobility:

Pec Smash on Wall or Rack – 1 minute per side

Tricep Stretch with band –  1 minute per side

Review/Warm-up:

Strict Pullups and determine scale

OHS Depth progression then Group OHS with PVC or empty BB 

Part 1:

Build to weight in 3 sets of 3 reps

Part 2:

3 Rounds of AMRAP 4 of

4 Strict Pullups, 6 OHS, 8 Bar Facing Burpees

Rest 3 minutes between rounds

Rx 115/85 L2 95/65 L1 55/35

Score will be total reps. Each round starts with pullups

Scale:

Pullups => Banded => Ring Rows, OHS => Lighter or Front Squats

Cooldown:

Snow Angels and Roll Shoulders

Notes:

WOD should be fast paced, choose scales that allow you to move quickly doing mostly unbroken sets. 3 minute recovery time will give ample rest to keep up a good pace.

Leave a Reply