Friday May 15th – Diamond Hill CrossFit
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Friday May 15th

14
May

Friday May 15th

7:00am Class – Join URL: https://zoom.us/j/921806302
9:00am Class – Join URL: https://zoom.us/j/668158686
5:30pm Class – Join URL: https://zoom.us/j/447006258
 
Warm-up:
 
10-8-6-4-2 of Side Plank (seconds each side), Walking Lunges (each leg), Single Arm Hang DB C&J(light).
 
Mobility:
 
Lat Stretch – 1 min each side, Calf Stretch – 1 min each side.
 
Part 1:
 
AMRAP 3 – Perform as many Single Arm Seated DB Press as possible.(Alternate every 5 reps)
 
Part 2:
 
EMOM (Max 20 min) Alternate between Odd: 8-12 Burpees, Even: 8 Shoulder to Overhead (DB, 2 DB, BB (RX 115/75, L2 95/65, L1 75/45))
 
Scale:
 
Choose a number of burpees that take :30-:40 seconds and a weight you can do S2O in about :30 seconds
 
Notes:
 
Part 1 is working the whole time with minimal rest breaks. EMOM should be tough to get to 20 minutes. Choose numbers and weight that will challenge you
 
Cooldown:
 
Walk/Jog 1-2 minutes, Lax Ball Shoulders & Pecs.
 
Express:
 
Warm-up:
 
10-8-6-4-2 of Side Plank (seconds each side), Walking Lunges (each leg), Single Arm Hang DB C&J(light).
 
Mobility:
 
Lat Stretch – 1 min each side, Calf Stretch – 1 min each side.
 
Part 2:
 
EMOM (Max 20 min) Alternate between Odd: 8-12 Burpees, Even: 8 Shoulder to Overhead (DB, 2 DB, BB (RX 115/75, L2 95/65, L1 75/45))
 
Scale:
 
Choose a number of burpees that take :30-:40 seconds and a weight you can do S2O in about :30 seconds
 
Notes:
 
Part 1 is working the whole time with minimal rest breaks. EMOM should be tough to get to 20 minutes. Choose numbers and weight that will challenge you
 
Cooldown:
 
Walk/Jog 1-2 minutes, Lax Ball Shoulders & Pecs.

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