Thursday November 25th – Diamond Hill CrossFit
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Thursday November 25th

24
Nov

Thursday November 25th

THANKSGIVING

INTENDED STIMULUS

Have a plan for Angie

Keep a steady pace for An-Gee

Break up Pull-ups and Push-ups early to prevent failure

Do larger sets for Sit-ups and Squats

ANGIE

FOR TIME:
100 Pull-Ups, Push-Ups, Sit-Ups, Air Squats

Scale: Pull-Ups -> Ring Rows, Push-Ups -> Box

AN-GEE

10 RFT:
10 Pull-Ups, 10 Push-Ups, 10 Sit-Ups, 10 Air Squats

Scale: Pull-Ups -> Ring Rows, Push-Ups -> Box

ALTERNATE WOD

On a 30:00 Clock:
Max Distance Row
Every 5:00, stop and perform 15 burpees.

Scaled: 10 burpees

SKILL WORK

Rest, stretch, recover

STRETCHING

2 Sets:
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side

Athletes should move through at least one set of stretching before leaving class.

WHITE BOARD BRIEF

Target | 15-25 Minutes, 4500-5500m on Row

Today’s Alt WOD is a very long endurance effort and is meant to give you a break from the higher volume and range of motion from the November lifting focus.

If you are intimidated by Angie, start thinking about how to make the overall workout goals more attainable. For example,break up pull-ups into sets of 10 before resting, try to keep smaller sets on push-ups and pull-ups with shorter rest that allows you to keep moving. 

Have a plan for today’s volume. Angie athletes will need to break up early and often working in fast manageable sets to get through the pull-ups and push-ups without hitting failure, then push for larger sets or unbroken on the sit-ups and squats. 

An-Gee athletes will want to keep a consistent pace working in sets they can maintain for most of the workout trying to only break up sets once per 10 reps.

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