Friday October 28th – Diamond Hill CrossFit
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Friday October 28th

27
Oct

Friday October 28th

22.10.28

INTENDED STIMULUS

10:00-14:00. More advanced athletes will go sub 10:00.

Fast and unbroken thrusters for all five rounds.

Spend no more than :30 on the jump rope.

RX

5 rounds for time:
36 double-unders
12 thrusters (75/55 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.

LEVEL 2

5 rounds for time:
24 double-unders
12 thrusters (65/45 lb)
1 rope climb (15 ft)

LEVEL 1

5 rounds for time:
54 single-unders
12 thrusters (45/35 lb)
3 pull-to-stands

SKILL WORK

Post-workout:
4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups

STRETCHING

1:00 banded shoulder stretch/side
1:00 lacrosse ball upper back/side

WHITE BOARD BRIEF

Target time | 10:00-14:00

Today’s workout has it all: gymnastics, weightlifting, and monostructural elements.

The goal is to finish around 12:00. Some athletes will be a little faster and some a little slower. All athletes should be finishing each round in 2:30 or less. Advanced athletes should push to finish sub 10:00.

This is a light weight, and the repetitions are meant to be fast and unbroken, so choose a weight that allows for this. Even if it means using an empty barbell.

Choose a rope climb variation that challenges your abilities. If you are able to perform a rope climb, but not start from a seated position, perform a pull-to-stand in place of the seated starting position and then use your legs to climb the rest of the way.

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