Wednesday September 29th – Diamond Hill CrossFit
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Wednesday September 29th

28
Sep

Wednesday September 29th

21.09.29

INTENDED STIMULUS

1.) Light weight, high intensity, and constant movement for each AMRAP.
2.) Complete 1-2 rounds per minute in first two AMRAPs.
3.)  Carry the KB in the final AMRAP at least 200m

RX

AMRAP 5
5 Single-Arm KB Swings Swings/Arm (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate (45#)
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

LEVEL 2

AMRAP 5
5 Single-Arm KB Swings Swings/Arm (35/26#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

LEVEL 1

AMRAP 5
5 Single-Arm KB Swings Swings / Arm (26/18#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3
Max Distance Single-KB Carr

SKILL WORK

3 Set:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side

STRETCHING

3 Set:
:30 Couch Stretch / Leg
:30 Banded Hamstring Stretch / Leg

WHITE BOARD BRIEF

Target Rounds/Reps | 1-2 rounds per minute per AMRAP. 200m+ in the final AMRAP
• In today’s workout, we have a smaller window of time to move. Within these smaller windows, we have movements that require little to no thought. This combination of short durations and simple movements means that our intensity is going to be very high for the entire time we are moving.
• Prioritize a weight for the KB that you can perform most if not all your sets unbroken. Today’s workout should be more about needed a rest because you are out of breath, not because the KB is too heavy.
• During the KB carry in the last AMRAP, try not to put the KB down the entire 3:00. You are only carrying one KB, so you can switch hands and hold the KB wherever you want

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