Thursday May 14th – Diamond Hill CrossFit
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Thursday May 14th

13
May

Thursday May 14th

7:00am Class – Join URL: https://zoom.us/j/921806302
8:30am Class – Join URL: https://zoom.us/j/226909441
12:00pm Class – Join URL: https://zoom.us/j/96082985153
5:00pm Class – Join URL: https://zoom.us/j/98439693042
6:30pm Class – Join URL: https://zoom.us/j/95950825727
 
Warm-up:
 
Tabata Speed Steps.
 
Mobility:
 
Couch Stretch – 1 minute each leg, Lax Ball Shoulders – 1 minute each side, 20 Dead Bugs.
 
Part 1:
 
3 Rounds of 10 DB Lunges(each leg) and :30 seconds Mountain Climbers. Rest 60 seconds between. (Lunge cadence 2 down, pause 1, 2 up, pause 1)
 
Specific Warm-up:
 
3 DB Thrusters (each side)
 
Part 2:

AMRAP 12 of 3-6-9-12-15-18, etc. reps of

Dumbbell Thrusters and
Reverse Crunches

Scale:
 
DB Thrusters => SA Thruster (alt every 3 reps)
 
Notes:
 
WOD gets harder as it goes on. Reverse Crunches will catch up to you.
 
Cooldown:
 
Roll back, glutes – 1 min each side. 
 
 
Alternative:
 
Part 1:
 
3 Rounds of 10 Front Rack Lunges(45/35) and :30 seconds Mountain Climbers. Rest 60 seconds between. (Lunge cadence 2 down, pause 1, 2 up, pause 1)
 
Specific Warm-up:
 
 
Part 2:

AMRAP 12 of 3-6-9-12-15-18, etc. reps of

Thrusters (RX 95/65, SC 75/45) and
Reverse Crunches

Notes:
 
WOD gets harder as it goes on. Reverse Crunches will catch up to you.
 
Express:
 
Warm-up:
 
Tabata Speed Steps.
 
Mobility:
 
Couch Stretch – 1 minute each leg, Lax Ball Shoulders – 1 minute each side
 
 
Specific Warm-up:
 
3 DB Thrusters (each side)
 
Part 2:

AMRAP 12 of 3-6-9-12-15-18, etc. reps of

Dumbbell Thrusters and
Reverse Crunches

Scale:
 
DB Thrusters => SA Thruster (alt every 3 reps)
 
Notes:
 
WOD gets harder as it goes on. Reverse Crunches will catch up to you.
 
Cooldown:
 
Roll back, glutes – 1 min each side. 

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