Monday April 25th – Diamond Hill CrossFit
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Monday April 25th

24
Apr

Monday April 25th

22.04.25

INTENDED STIMULUS

Athletes should finish 7-12 rounds of today’s workout.

Advanced athletes should try to hold 1:00 rounds for as long as possible.

High-volume, low-skill gymnastics workout that challenges you to work with a higher heart rate.

Aim to perform double-unders as long as you can finish each set in 1:00 or less

RX

AMRAP 12:
10 burpees
25 double-unders

SCALED

AMRAP 12:
10 burpees
30 single-unders

SKILL WORK

Post-workout:
6 sets for load:
3 shoulder presses from the floor
– Rest 1:30 between sets.

STRETCHING

1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

WHITE BOARD BRIEF

Target rounds/reps | 7-12 rounds

In today’s workout, there is little room or reason to slow down. Prepare yourself for constant movement for the entire 12:00.

This is a great opportunity to practice the skill of the double-under. Athletes who don’t have double-unders, and/or those who aren’t proficient, should take up to a 1:00 each round to accumulate as many double-unders as possible. Single-unders will also be an option if necessary.

In today’s warm-up, we will spend some time working on the skill of the double-under, which will hopefully allow most of your athletes to feel confident enough to give them a try in the workout.

After the workout, we should have at least 15:00 to complete our post-workout skill work. This will focus on upper-body pressing strength. Athletes are encouraged to grab a partner or two and attack these sets — one partner will be working while the other rests. Help each other adjust the weight on the barbell.

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