Wednesday July 6th – Diamond Hill CrossFit
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Wednesday July 6th

5
Jul

Wednesday July 6th

SOTS Press

22.07.06

INTENDED STIMULUS

Complete 60+ air squats, 40+ sit-ups, and 30/25 calories within each interval.

Constant movement throughout the entire workout.

Reduced intensity given the two previous workouts this week.

ALL LEVELS

Partner option:
3 rounds for reps:
2:00 air squat
2:00 sit-up
2:00 calorie row
– While one partner is moving, the other must hold a farmer’s carry with two kettlebells. RX 53/44, L2 44/35, L1 35/26

SKILL WORK

Post-workout:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.

STRETCHING

2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center

WHITE BOARD BRIEF

Target reps | 50+ air squats, 30+ sit-ups, and 18/24 calories in each round.

Today is a workout where athletes can “run” their own race. Previous days have had higher volume and intensity, so today is a perfect day to recover and prepare for the rest of the week.

This workout is a great one for most athletes to complete as Rx’d.

Athletes should shoot for 50+ air squats, 30+ sit-ups, and 18/24+ calories in each round.

Encourage athletes that want a bit more of a challenge to perform the sit-ups without a “kip”, doing more of a strict variation.

The movements in today’s workout are not meant to be complex and technical by design, so don’t let athletes change any of their movements to make them more difficult. Instead, if athletes want more of a challenge, encourage them to move faster, perform more reps, and hold off on altering any of the exercises.

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