Wednesday November 25th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday November 25th

24
Nov

Wednesday November 25th

Warm Up:

300m Run/Row

Mobility:

Foam Roll Back – 1:00
Foam Roll Hips – 1:00/side
Couch Stretch – 1:00

Warm Up 2:

2 Rounds
10 SA RKBS (5R/5L)
10 Straight Leg KB DL
10 Inchworms w/ push up

Part 1:

EMOM 8
2 Turkish Get-Ups – Alternate sides each minute, light to medium weight

Warm Up 3:

5:00 to perform reps of each of the movements in Part 2 building to WOD weight

Part 2:

“Painkiller”
21-15-9
Deadlifts
Power Cleans 
Kettlebell Swings 

Rx:115/75, 53/35 L2:95/65, 44/26 L1: 75/45, 35/18

Scale:

Power Cleans → Hang Power Cleans
Kettlebell Swings → Russian KBS

Cooldown:

Foam Roll Back
Softball Hamstrings
Walk 100-200m

Notes:

TGU should be on the lighter side. WOD should be in the 10-14 minutes range. Grip will get a lot of work so use breaks efficiently so you do not lose your grip and need longer breaks.

 

Leave a Reply