Saturday November 19th – Diamond Hill CrossFit
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Saturday November 19th

18
Nov

Saturday November 19th

22.11.19

INTENDED STIMULUS

10:00-16:00.

Complete at least 10-reps with the KB.

Partners switch back and forth as often as they would like.

Athletes should shoot for big sets in the beginning and expect their grip to “go” as the workout goes on. Be prepared to change strategies and communicate as partners.

RX

For time with a partner:
200 KB swings (70/53 lb)
– Resting partner holds a single KB in the front rack (53/35 lb).

LEVEL 2

For time with a partner:
200 KB swings (53/35 lb)
– Resting partner holds a single KB in the front rack (35/26 lb).

LEVEL 1

For time with a partner:
200 KB swings (35/26 lb)
– Resting partner holds a single KB in the front rack (26/18 lb).

SKILL WORK

Pre-workout:
EMOM 10:
2 hang power or squat snatches

STRETCHING

400-m walk
:45 scorpion stretch/side

WHITE BOARD BRIEF

Target time | 10:00-16:00

Today’s workout is a fun opportunity to get you working together to complete a task. Choose a partner that is of similar capacity and using the same loading as you.

When accumulating the 200-reps, you can switch between swinging and holding as often as you wish. However, you can only swing the KB when your partner is holding their KB in the rack position.

It may be helpful to strategize with your partner and come up with an initial plan of attack. Maybe, base your switches off of the person swinging or you could base your switch off of the person holding the KB. Both are very reasonable ways to attack this workout.

When choosing the weight of your KB, you should be able to perform at least 10-reps. Expect your grip to “go” and for the weight to get heavier as the workout drags on. If you are on the fence about a weight, choose the lighter.

 

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