Saturday April 23rd – Diamond Hill CrossFit
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Saturday April 23rd


Saturday April 23rd




Complete this workout in 7:00-14:00. Advanced athletes should push to finish under 10:00. Intermediate and beginner athletes will likely finish between 10:00 and 14:00.

Athletes need to finish their first-round under 4:00.

Athletes should select a weight for the KB swing that will allow them to finish each round in 2 sets or less.

The pull-ups should be performed in 3 sets or less for the entire workout.

The 400-m run should be completed in 2:10 or less each round.


3 rounds for time:
400-m run
21 kettlebell swings (53/35 LB)
12 pull-ups


3 rounds for time:
400-m run
21 kettlebell swings (44/26 lb)
12 pull-ups


3 rounds for time:
300-m run
21 kettlebell swings (35/18 lb)
12 ring rows/jumping pull-ups


2 sets:
Max strict pull-ups/banded pull-ups/ring rows
– Rest 3:00 between sets.


3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups


Target time | 7:00-14:00

Today’s workout should be a full-on sprint for advanced athletes. Their goal is to go quick and unbroken on the KB swings and pull-ups. Advise these athletes to actively pull the KB down from the top and keep a short and tight swing during the pull-ups. The run for these athletes needs to be fast! They shouldn’t try for a 400-m run PR, but it shouldn’t be too far off. Advise these athletes to move at a pace that is uncomfortable but possible to maintain in the first round.

This workout should be approached differently for intermediate and beginner athletes. These athletes should break up the KB swings and pull-ups early so they can maintain in later rounds. These athletes should push the run but at a slightly slower pace than the advanced. They want their pace to be fast but slow enough so they don’t have to take a break before picking up the KB. The less staring at the KB or pull-up bar, the better.

Your athletes should expect to feel their grip fatigue during this workout. The pairing of the high-rep KB swings and pull-ups will cause their forearms to burn.

The KB swings should be performed in 2 sets or less for the entire workout. This weight should be something with which athletes are familiar. This isn’t the workout to try a heavier KB for the first time.

Athletes should be able to complete the pull-ups in 3 sets or less for the entire workout. If this isn’t manageable, scale the movement rather than the reps.

Athletes must push hard in the third round. Encourage athletes to embrace this point of the workout and push through!

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