Saturday January 21st – Diamond Hill CrossFit
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Saturday January 21st

20
Jan

Saturday January 21st

23.01.21

PARTNER WORKOUT

INTENDED STIMULUS

2-3 rounds.

Partners switch as needed and as often as necessary to keep intensity high and transition time short.

Move through the bike fast and get to those swings and wall walks!

Maintain stimulus of a heavier KB.

RX

AMRAP 20 with a partner:
50 calorie bike
100 KB swings (70/53 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.

LEVEL 2

AMRAP 20 with a partner:
50 calorie bike
100 KB swings (53/35 lb)
16 wall walks
– Split work as needed; 1 partner works at a time.

LEVEL 1

AMRAP 20 with a partner:
40 calorie bike
80 KB swings (35/26 lb)
20 inch worms on a box
– Split work as needed, 1 partner works at a time.

SKILL WORK

Pre-workout:
Accumulate:
30 KB Turkish get-ups

STRETCHING

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm

WHITE BOARD BRIEF

Target | 2-3 rounds.

Today’s partner workouts gives you a taste of gymnastics, cardio, and weightlifting, and you get to share it all with a partner!

The movements are higher in volume than we usually see per round and switching often, before hitting fatigue, is key to getting the most reps for this one.

Communicate as partners and make transitions quick!

Try to push the load on the KB swing today, scaling ROM before load.

Also, even if it’s uncomfortable, try to get inverted today with some variation of the wall walk. We’ll scale distance up the wall first.

Before we kick off the workout, we’ll warm up the shoulders and get some Turkish get-up skill work in.

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