Wednesday March 24th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday March 24th

23
Mar

Wednesday March 24th

“Bentz”

WORKOUT GOALS

1.) 3-5 rounds.
2.) Practice the higher skill muscle-up movement pattern.
3.) Perform higher rep sets on the step-ups, swings, and wall balls.

RX
AMRAP 12
4 Muscle-ups
8 KB Box Step-ups (24/20”) (70/53#)
12 KB Swings (70/53#)
16 Wall Balls (20/14#) (10/9-ft)
32 Calorie Bike
– Use a single KB for swings and step-ups

LEVEL 2
AMRAP 12
4 Chest-to-Bar Pull-ups
8 KB Box Step-ups (20/14”) (53/35#)
12 KB Swings (53/35#)
16 Wall Balls (16/12#) (10/9-ft)
24 Calorie Bike

LEVEL 1
AMRAP 12
4 Ring Rows
4 Push-ups
8 KB Box Step-ups (20/14”) (35/25#)
12 KB Swings (35/25#)
16 Wall Balls (10/8#) (10/9-ft)
20 Calorie Bike

Stretching

3 SETS
:30 Banded Arm Stretch / Side
10 A-T-Y Drill
10 Hamstring Scoop Stretch

Accessory

3 SETS
15 Hollow Rocks
15 KB Side Bends / Side
30 Seated Leg Raises Over KB

Notes

Complete 3-5 rounds. Performing Rx requires the ability to finish all movements in 2 sets or less throughout the
entire workout. Rx’d or not, practice the higher skill movement pattern of the muscle-up.
We will perform more movement prep than usual in the general and specific warm-ups. Focus on finding the best movement variations for you. The goal is to use movements and loadings that help you reach the 3-5 round goal and avoid breaking the movements up too much. Like we have talked about recently, we recommend that you try to swing a heavier KB, but reduce the range of motion if going all the way overhead is too much for you.

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