Thursday May 11th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday May 11th

10
May

Thursday May 11th

23.05.11

INTENDED STIMULUS

4-6 rounds.

4 unbroken Turkish get-up reps per arm every round in :45-1:30.

Lunges unbroken every round and complete in less than 1:00.

Same DB for both movements.

Athletes can hold the DB however they choose.

RX

AMRAP 12:
4 left-arm DB Turkish get-ups (35/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

LEVEL 2

AMRAP 12:
4 left-arm DB Turkish get-ups (25/20 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

LEVEL 1

AMRAP 12:
4 left-arm DB Turkish get-ups (15/10 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

SKILL WORK

Post-workout:
For time:
400-m KB farmers carry (53/35 lb)
– Use two kettlebells.

STRETCHING

2 sets:
1:00 foam roll lower back
1:00 foam roll quads

WHITE BOARD BRIEF

Target Rounds | 4-6 rounds.

We have a fun couplet today that combines skill work and focused movement with fast walking lunges. Get ready for grip and shoulder fatigue!

Set a goal to hit between 4-6 rounds with 4 unbroken Turkish get-ups per arm in :45-1:30 and unbroken walking lunge sets in less than 1:00 every round.

You’ll use the same DB for both movements, so choose your DBs based on Turkish get-up capacity.

Hold the DB however you’d like on the walking lunges. Advanced athletes, challenge yourselves to do overhead walking lunges.

We get to go on a 400-m farmers carry walk once we’re done!

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