Wednesday September 21st – Diamond Hill CrossFit
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Wednesday September 21st

20
Sep

Wednesday September 21st

22.09.21

HUMP DAY HELP

Change Your Mindset

INTENDED STIMULUS

20:00-25:00 TIME CAP.

Steady grind.

Will help build mental resilience.

Athletes should have to jump to reach the pull-up bar.

RX

With a partner for time:
200 burpee pull-ups
-Partners can alternate whenever they choose but reps must be split evenly.
– One partner works at a time.
– Pull-up bar is 12 in above reach.

SCALED

With a partner for time:
200 burpee pull-ups
-Partners can alternate whenever they choose but reps must be split evenly.
– One partner works at a time.
– Pull-up bar is 6 in above the top of the head.

SKILL WORK

Pre-workout:
5 sets for load/reps:
3 weighted strict pull-ups, weighted negatives, strict pull-ups, banded pull-ups, 7 ring rows

STRETCHING

2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

WHITE BOARD BRIEF

Target time | 20:00-25:00 CAP

Today’s workout is simple, yet effective. It will be a steady grind from the start, and your goal should be to try to maintain that pace for the entire workout.

Try not to think of this workout as 200 reps because that can become mentally draining. Instead, think of this workout as 20 sets of 10 reps or 8 rounds of 25 reps so it’s easier to digest. If you decide to go the route of 20 sets of 10, perform fast reps with short rests. 

Let’s do our best to stay mentally positive about this one and get it done together as a team!

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