22.12.11

Competition Day 4 for Beth (Subscribe to our Youtube Channel below)

https://www.youtube.com/@diamondhillcrossfit2013

INTENDED STIMULUS

12:00-18:00.

Finish the wall walks in 3:00 or less.

Higher volume wall walks.

Finish the farmers carry in 3:00 or less

Finish the farmers carry in 3 or 4 sets. 50-m bursts work well.

Athletes should walk their hands down the wall, not just fall.

RX

3 rounds for time:
9 wall walks
200-m KB farmers carry (70/53 lb)

LEVEL 2

3 rounds for time:
6 wall walks
200-m KB farmers carry (53/44 lb)

LEVEL 1

3 rounds for time:
3 wall walks (or 6 partial range of motion)
200-m KB farmers carry (35/2 lb)

SKILL WORK

Pre-workout:
3 x 1:00 rounds for reps:
:30 double-unders/ single-unders
Max-distance handstand walk/Hand stand hold/ Pike hold
– Rest 1:00 between sets.

STRETCHING

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

WHITE BOARD BRIEF

Target time | 12:00-18:00

Today’s workout is going to be a shoulder burner. The volume of wall walks per set is much higher than we’re used to! The goal for today is to become comfortable with them. Focus on the quality of movement, versus rushing to get them done.

Try and finish the wall walks in 3:00 or less.

Pre-workout we will practice handstand walks or a scaled option to build that skill.

The farmers carry will be a challenge but will also fatigue shoulder shoulders, making the wall walks harder. Find a weight on the farmers carry where you can finish in 2 to 3 sets, but not so light that you can go unbroken.

Finish the farmers carry in 3:00 or less.