Saturday October 1st – Diamond Hill CrossFit
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Saturday October 1st

30
Sep

Saturday October 1st

22.10.01

PARTNER WORKOUT

INTENDED STIMULUS

16:00-20:00.

All reps are split evenly except for the walking lunges, which are performed together.

Athletes MUST perform 10 reps of the KB swing before switching.

Athletes can break up the box jump overs however they would like, however, they should shoot for 5-10 reps at a time.

RX

2 rounds for time:
With a partner:
50 KB swings (70/53 lb)
60 box jump overs (24/20 in)
70 synchronized walking lunges

LEVEL 2

2 rounds for time:
With a partner:
50 KB swings (53/35 lb)
60 box jump overs (20/18 in)
70 synchronized walking lunges

LEVEL 1

2 rounds for time:
With a partner:
50 KB swings (35/26 lb)
60 box jump overs (18/12 in)
70 synchronized walking lunge steps

SKILL WORK

Post-workout:
4 sets:
10 KB side bends/side
1:00 double KB front-rack hold

STRETCHING

2 sets:
:30 frog stretch
:30 couch stretch/leg

WHITE BOARD BRIEF

Target time | 16:00-20:00.

Today we have a fun, partner-style workout! All reps will be split evenly, except for the synchronized walking lunge steps, which you’ll perform together.

The weight on the KB swing must be done for at least 10 reps every time you pick up the KB. 

Break up the box jump-overs however you would like. Performing reps of 5 to 10 at a time is ideal for today’s workout. Anything less than 5 wastes too much time transitioning, and anything more than 10 causes you to lose speed and intensity.

Perform the synchronized walking lunge steps together. You will each do 70 per round. You must each have your knee down at the same time. Find a smooth and sustainable pace, otherwise, this may be tough to keep in sync.

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