Wednesday June 23rd – Diamond Hill CrossFit
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Wednesday June 23rd

22
Jun

Wednesday June 23rd

“YELLOW”

WORKOUT GOALS
1.) Complete one round of the workout.
2.) Maintain sets of 7-14 reps or more on the wall balls, KB swings, and toes-to-bar.
3.) Complete the 800m run in under ~4:00

RX
AMRAP 14
800m Run
50 Toes-to-Bar
40 Wall Balls (20/14#)
30 KB Swings (70/53#)
20 Ring Muscle-ups

LEVEL 2
AMRAP 14
600m Run
40 Toes-to-Bar
30 Wall Balls (16/10#)
20 KB Swings (53/35#)
10 Ring or Bar Muscle-ups (10 C2B)

LEVEL 1
AMRAP 14
400m Run
30 Sit-ups
20 MB Thrusters (14/10#)
10 KB Swings (35/26#)
5 Jumping Ring Dips
5 Jumping Pull-ups

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:30 Cat Cow Stretch
:30 Seated Hamstring Stretch / Side
:30 Supine Hamstring Stretch / Side

Notes

Target Rounds | 1+ Rounds
 In today’s workout, the goal is for each athlete to be challenged to finish one round. This means that each athlete is going to scale each movement to an option that is challenging. However, you should be able to maintain sets of around 10 reps for the toes-to-bar, wall balls, and KB swings. If you plan on finishing this workout RX, we recommend having the ability to perform at least 5 muscle-ups in a row.  Consider pacing the 800m run so you can finish in 4:00 or less without crushing yourself before the toes-to-bar. If you cannot finish the run in 4:00 or less, consider scaling to 600m or 400m. Well will review all the available scaling options for the ring muscle-ups during the general and specific warm-ups

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