Monday January 4th – Diamond Hill CrossFit
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Monday January 4th


Monday January 4th


Part 1:

Toes-to-Bar: Progression // Focus
1. Kip Swings // Body Position: Arch and hollow position.
2. Kip Swings + Knees to Chest // Actively push the bar down as you bring their knees to their chest. If you are losing the swing rhythm on the way back down, it usually means you stopped actively pushing down on the bar.
3. Kip Swing + Knee to Chest + Flick Toes to the Bar // The last piece of the toes-to-bar once you have brought your knees to your chest is extending your legs to reach for the bar.
4. Connect reps together // Do 2-4 reps unbroken.

Part 2:

“Reef shark”
For Time:
V-Ups w/PVC
Burpee Broad Jump
(Jump 2’ forward)


V-Ups => Single Leg


3 Sets:
12 Bumper Plate Tempo Curls*
24 Bumper Plate Pullovers
12 Push-ups (on Plate)**
*Fast up, slow negative
**Alt. 1 hand on plate


 The rep scheme should stick out to you right away. Yes, it is a descending rep scheme, meaning we want you to pick up speed in the back half of the workout, but also take note of the total number of reps. We have a total of 100 reps of each movement! We don’t want anyone to get stuck on the V-Ups, and so we want to pick a rep scheme that we can hit in big sets early on while we are still fresh. If you plan on taking this workout on as prescribed, then you should be able to complete at least 3 sets of 10+ reps unbroken. With that said, we also want to avoid coming out with such a big set of V-Ups that we then have to resort to singles. Don’t underestimate the difficulty of the burpee broad jump. This movement will tax your V-Ups more than you realize. Look to start off with a smooth steady pace. A good thing to keep in mind early in the workout is “start slower than you want to.” This will ensure you don’t come out too hot!

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