Tuesday July 4th – Diamond Hill CrossFit
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Tuesday July 4th

3
Jul

Tuesday July 4th

23.07.04

HOLBROOK

INTENDED STIMULUS

15:00-25:00.

All runs done in under 1:00.

Complete the thruster reps unbroken every round.

Pull-ups in 2 sets or less.

Scale all movements to prioritize intensity and speed.

RX
10 RFT of 
5 Thrusters (115/75)
10 Pull-ups
100m Sprint. 
Rest 1 min after every round. 

LEVEL 2
10 RFT of 
5 Thrusters (95/65)
10 Pull-ups
100m Sprint. 
Rest 1 min after every round.

LEVEL 1
10 RFT of 
5 Thrusters (65/45)
10 Pull-ups
100m Sprint. 
Rest 1 min after every round.

SKILL WORK
Rest, stretch, recover

STRETCHING
2 sets:
:30 frog stretch
:30 couch stretch/leg

WHITE BOARD BRIEF
Target time | 15:00-25:00

Keep this brief pithy and to the point. Highlight that each run should take less than 1:00 and each movement less than :30.

Review scaling. Give only 1-2 options and make sure everyone knows what they’re going to be doing before discussing the barbell.

Make sure athletes know that they need to complete all thrusters unbroken or the bar is to heavy.

Communicate that there will be a 30:00 cap OR that the class will end between 50:00-55:00 depending on the start time of the workout.

Before breaking out, take any questions and let athletes know that the warm-up is going to be fast and should get them slightly tired in order to both warm up and have time for a longer workout.

 

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