Thursday December 15th – Diamond Hill CrossFit
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Thursday December 15th

14
Dec

Thursday December 15th

22.12.15

INTENDED STIMULUS

10:00-12:00.

1-2 sets on the v-ups.

4 sets on the pull-ups for the rounds of 21 and 18.

3 sets or less on the pull-ups from the round of 15 and on.

RX

For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft

LEVEL 2

For time:
21-18-15-12-9 reps:
V-ups
12-10-8-6-4-reps:
Pull-ups
21-18-15-12-9 reps:
Shuttle runs
– 1 shuttle run = 25 ft

LEVEL 1

For time:
18-15-12-9-6 reps:
Sit-ups
Ring rows
Shuttle runs
– 1 shuttle run = 25 ft

SKILL WORK

Pre-workout:
5 rounds for load with a partner:
100-ft single-arm DB overhead carry/arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.

STRETCHING

1:00 lacrosse ball foot roll/foot
1:00 lacrosse ball upper back/side

WHITE BOARD BRIEF

Target time |10:00-12:00

This workout is a descending triplet of simpler movements that are designed to keep your heart rates high!

You should be able to complete the v-ups unbroken and can scale the movement as needed to make that happen.

A fast pace is essential today. If that means reducing the volume for the pull-ups and shuttle runs to 15-12-9-6-3 then do so to keep a fast pace.

Prior to the workout we’ll run through a quick strength/skill session to strengthen the overhead position. You can go as heavy or as light as you want as long as you can maintain a good overhead position!

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