Wednesday March 23rd – Diamond Hill CrossFit
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Wednesday March 23rd

22
Mar

Wednesday March 23rd

22.03.23

INTENDED STIMULUS

Athletes should aim for 5-8+ rounds today.

Smooth and steady grind throughout the entire workout.

Scale load rather than changing the movement.

RX

AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (30/24 in)

LEVEL 2

AMRAP 20:
5 strict pull-ups
10 ring push-ups/push-ups
20 box step-ups (24/20 in)

LEVEL 1

AMRAP 20:
5 banded pull-ups/ ring rows
10 push-ups
20 box step-ups (20/18 in)

SKILL WORK

Rest, stretch, recover

STRETCHING

30 ATY drills
– Use 2.5 or 5-lb plates

WHITE BOARD BRIEF

Target rounds/reps | 5-8 rounds

Today’s workout is essentially a beefed-up version of the benchmark workout, Cindy. With this in mind, our goal is to make each movement more challenging.

Athletes should aim to complete 5-8+ rounds. If you have good pulling and pushing capacity, it is possible to get to 10 rounds.

If you know you are going to scale some of the movements, get as close to the prescribed movements as possible. Throughout the warm-up, we will focus on reducing the load in each of these movements to make them easier. However, if we need to, we can change the movement to accommodate any ability.

Expect the pace of the workout to be a long, slow, and steady grind. This workout is more likely to elicit muscular fatigue than heavy breathing. When you feel like you have hit a wall, rest until your muscles feel like they can knock out a few more reps.

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