Saturday December 10th – Diamond Hill CrossFit
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Saturday December 10th

9
Dec

Saturday December 10th

22.12.10

Competition Day 3 for Beth (Subscribe to our Youtube Channel below)

https://www.youtube.com/@diamondhillcrossfit2013

INTENDED STIMULUS

12:00-16:00.

Runs in 2:00 or less.

Unbroken V-ups or big sets.

C2B pull-ups in 1-2 sets.

RX

4 rounds for time:
400-m run
20 V-ups
10 chest-to-bar pull-ups

LEVEL 2

4 rounds for time:
400-m run
20 V-ups
10 pull-ups

LEVEL 1

4 rounds for time:
300-m run
20 single leg alt V-ups
10 jumping chest-to-bar pull-ups

SKILL WORK

Post-workout:
2 sets:
Max-rep unbroken chest-to-bar pull-ups
– Rest 1:00 between sets.

STRETCHING

1:00 pigeon stretch/side
1:00 couch stretch/side

WHITE BOARD BRIEF

Target time | 12:00-16:00.

This workout is an intentional dose of slightly higher skills at lower volumes.

Today’s goal is to run fast and blitz through two movements that may usually slow you down but are presented in a manageable amount of reps that will let you move fast.

If you can’t complete the run in less than 2:00, scale to 300-m. The same is true of any running substitutions.

The v-ups and pull-ups should each take 1:00 or less. The v-ups should be unbroken for most rounds.

The pull-ups can be reduced to 6-8 if you have trouble stringing together pull-ups. This should not be seen as an invitation for singles or sets of 2, but as an opportunity to go for larger sets at a faster pace.

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