Friday May 12th – Diamond Hill CrossFit
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Friday May 12th

11
May

Friday May 12th

23.05.12

INTENDED STIMULUS

11:00-15:00.

Perform up-downs in 2:00-3:00.

Complete L-sits in 1:30-2:00.

RX

3 rounds for time:
50 up-downs
1:00 parallette L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.

LEVEL 2

3 rounds for time:
40 up-downs
1:00 floor L-sit hold 
– Accumulate a total of 1:00 in the L-sit per round.

LEVEL 1

3 rounds for time:
30 up-downs
1:00 seated L-sit hold (knees bent)
– Accumulate a total of 1:00 in the L-sit per round.

SKILL WORK

Post-workout:
Accumulate:
50 barbell good mornings (weight optional)

STRETCHING

:45 lacrosse ball in lat/side
1:00 cobra stretch

WHITE BOARD BRIEF

Target time | 11:00-15:00

Today’s workout gets a bit gymnasty.

The goal is to push the pace on the up-downs and work through a static hold while you are out of breath.

You should not take more than 3:00 to perform 50 up-downs. If this seems like a difficult task, scale the up-down rep volume.

You should not spend more than 2:00 accumulating the L-sit hold.

Put some “money in the bank” while your midline and lungs aren’t exhausted, trying to hold the L-sit for longer in the first round. Expect the second and/or third rounds to get more challenging.

After the workout, we’ll focus on the back side of the body and spice up the hamstrings with some good mornings.

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