Saturday August 26th – Diamond Hill CrossFit
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Saturday August 26th

25
Aug

Saturday August 26th

23.08.26

INTENDED STIMULUS

Sub 10:00 workout.

Athletes need to be able to complete 60 pull-ups in 5:00 or less to go RX’d.

KB load should allow athletes to complete 4+ reps in 1:00.

RX

For time:
60 pull-ups
20 KB Turkish get-ups (53/35 lb)
– Switch arms as needed.

LEVEL 2

For time:
40 pull-ups
20 KB Turkish get-ups (35/26 lb)
– Switch arms as needed.

LEVEL 1

For time:
50 jumping pull-ups / 50 ring rows
20 DB Turkish get-ups (20/15 lb)
– Switch arms as needed.

SKILL WORK

Post-workout:
400-m single-KB farmers carry
– Use workout KB.

STRETCHING

1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side

WHITE BOARD BRIEF

Target Time | Sub 10:00.

Today’s workout is a quick sprint to the finish that should take no more than the 10:00 CAP.

Think of the pull-ups as a sprint and then expect a change of pace for slower, more intentional Turkish get-ups, switching arms as needed.

You need to be able to complete 60 pull-ups in 5:00 or less to go RX’d, and the KB load should allow you to complete at least 4 Turkish get-ups in 4:00.

We’ll complete a 400-m single-KB farmers carry to round out the day.

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