Friday March 10th – Diamond Hill CrossFit
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Friday March 10th

9
Mar

Friday March 10th

23.03.10

INTENDED STIMULUS

10:00-15:00.

Air squats completed with few to no breaks.

Sets of 5+ unbroken HSPU at a time.

Handstand walks in 3 sets or less.

High skill and redundancy between the HSPU and HS walks.

RX

For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk

LEVEL 2

For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)

LEVEL 1

For time:
50 air squats
5 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (15/10 lb)
20 alternating shoulder taps (in pike hold)

SKILL WORK

Pre-workout:
EMOM 5:
1-3 wall walks

STRETCHING

2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch

WHITE BOARD BRIEF

Target time | 10:00-15:00.

This high-skill triplet features two handstand movements that create a lot of overhead fatigue throughout the workout.

The air squats are high in volume and should be done quickly to elevate the heart rate. The first round should not exceed 2:30; the volume can be reduced if you’re unable to maintain 20 squats/:30.

The handstand push-ups are comparatively lower in volume, but you need to be able to complete 5+ reps at a time in the workout. You should be able to do 7 unbroken reps in the warm-up.

HSPU may be scaled in volume or to pike push-ups with or without a box.

The handstand walks will be impacted by the HSPU and feel harder than usual despite the short distance. These need to be kept to 3 sets or less. If attempts can’t exceed 5 feet at a time, scale to handstand shoulder taps to keep the intensity high.

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