Wednesday June 30th – Diamond Hill CrossFit
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Wednesday June 30th

29
Jun

Wednesday June 30th

“CYAN”

WORKOUT GOALS
1,) Complete at least 5 rounds in today’s workout.
2.) Perform at least 3-5+ reps at a time on the bench press.
3.) Don’t stop on the GHD Sit-ups. Perform unbroken reps

RX
AMRAP 15
5 Strict Toes-to-Bar
10 Bench Press (155/105#)
30 Russian Twist (25#)

LEVEL 2
AMRAP 15
5 Strict Knee Raises
10 Bench Press (115/75#)
30 Russian Twist (25#)

LEVEL 1
AMRAP 15
5 Toes-to-Rack
10 DB Floor Press (25/15#)
20 Russian Twist (15/10#)

Accessory

ACCUMULATE
25 Good AM’s (Barbell)
1:00 Hollow Hold

Stretching

3 SETS
:30 Scorpion Stretch Hold /Side

Notes

Target Rounds | 4-7+ Rounds
 Today’s workout is all about finding the appropriate weight on the bench press and the right scaling options for the abdominal exercises. The movements shouldn’t be so hard that you only get 2 rounds and they should be so easy that you get 10 either. The load on the bench press should be something you can perform at least 3-5+ reps every time you lift the bar. If you are performing 10 unbroken reps every round, you should be a heavier load. Otherwise, expect to break up the reps.  On the strict toes-to-bar, the goal is to perform all 5 of these reps without coming off the bar. If necessary, look for a scaling option in today’s warm-up that allows you to do so

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