Sunday April 3rd – Diamond Hill CrossFit
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Sunday April 3rd


Sunday April 3rd




Advanced athletes should finish this benchmark in less than 10:00.

Use a loading and height that allows you to perform at least 3 sets of 15+ reps in a row.

Use a descending rep scheme to chip through the workout, for example, 30-25-20-15…

As long as scaled athletes can stay under a 12:00 time cap, they should avoid scaling the volume lower than 120 reps.


For time:
150 wall-ball shots (20/14 lb) 


150 wall-ball shots (16/12 lb) 


For time:
120 wall-ball shots (12/8 lb)


5 sets:
20 weighted med-ball sit-ups (20/14 lb)
20 med-ball knee tucks


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


 Target time | Less than 10:00.

For today’s workout the goal should be to complete this workout in under 10:00, but allow athletes to have 12:00 to finish if needed.

There are a few ways to strategically go about this workout. A popular and common method is to start the workout with a very large set of wall-ball shots. For your advanced athlete, this may look something like a set of 50. For others, it may be a set of 25. Regardless, from there, the reps per set will likely drop off a bit but should keep the athlete moving. An example of this would be performing sets of : 50-40-30-20-10, this would a rep scheme for an advanced athlete. Another option is to do more constant sets and never get to big. An example would be to hold 6 sets of 25 reps. Some athletes may do better this way because it will prolong the fatigue later in the workout.

Regardless of the method chosen, athletes should expect to feel their shoulders start to burn around the 50-75 rep mark. Have athletes focus on using their legs as much as they possibly can to prolong the shoulder fatigue.

Whatever weight is chosen by your athlete today, they should be able to complete at least 3 sets of 15 reps to start the workout. Anything less than that is likely too heavy.

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