Tuesday December 20th – Diamond Hill CrossFit
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Tuesday December 20th

19
Dec

Tuesday December 20th

22.12.20

INTENDED STIMULUS

4-6 rounds.

Complete push jerks in 2 sets or less.

Toes-to-bar in 3 sets or less.


Spend no more than 1:00 on handstand walks.


RX

AMRAP 12:
50-ft. handstand walk
20 toes-to-bar
10 push jerks (145/95 lb)

LEVEL 2

AMRAP 12:
30 shoulder taps
10 toes-to-bar
10 push jerks (115/75 lb)

LEVEL 1

AMRAP 12:
50-ft. bear crawl
10 hanging knee raises
10 push press (75/55 lb)

SKILL WORK

Pre-workout:
4 sets:
10 shoulder presses

STRETCHING

3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts

WHITE BOARD BRIEF

Target rounds | 4-6 rounds.

Today’s workout offers many opportunities to practice and dial in both gymnastics and weightlifting skills.

In the warm-up, you will practice getting upside down and finding your workout option. Keep moving through the handstand portion of the workout, but be sure to challenge yourself to do something you don’t normally do.

Keep toes-to-bar reps to three sets or less. If you have toes-to-bar, but not the volume of 20 per round, cut the reps to no less than 15.

Use a weight on the push jerks that you can perform at least 7 reps unbroken in the warm-up. This will set you up nicely to perform at least a couple of rounds unbroken and no more than 2 sets in the later rounds.

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