Saturday October 22nd – Diamond Hill CrossFit
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Saturday October 22nd

21
Oct

Saturday October 22nd

22.10.22

INTENDED STIMULUS

Potentially fast workout, but OK if it takes longer because of the L-sit.

7:00-15:00.

Sprint the bike and go for a large or unbroken set on the wall-ball shots.

Practice a challenging version of the L-sit that can be held for repeated :10 sets.

Use an assault or Echo bike if possible; avoid scaling the bike calories unless they cannot be completed in under 5:00.

Split all work equally.

RX

Partner option:
For time:
100/80 cal. bike / Resting partner holds wall ball overhead
1:00 L-sit hold (hanging) / Resting partner hangs from pull-up bar
50 synchronized wall-ball shots (20/14 lb) 

LEVEL 2

100/80 cal. bike / Resting partner holds wall ball overhead
1:00 L-sit hold (floor)/ Resting partner hangs from pull-up bar
50 synchronized wall-ball shots (16/10 lb) 

LEVEL 1

80/60 cal. bike / Resting partner holds wall ball overhead
1:00 L-sit hold (floor) / Resting partner hold plank
50 synchronized wall-ball shots (10/6 lb) 

SKILL WORK

Post-workout:
Accumulate:
30 L-pull-ups/ Strict / Banded / Ring Rows

STRETCHING

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side

WHITE BOARD BRIEF

Target time |12:00-18:00 

Avoid scaling back the bike calories too aggressively. Instead, think about holding a sprint pace for as long as you can.

You will get rest on the L-sit holds.

Find an L-sit hold version that allows the practice of keeping the heels at the same height as the hips.

Use an L-sit option that can be held for repeated sets of :10.

Don’t scale the wall ball reps; instead scale the loading to a weight that allows repeated sets of 10 reps.

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