Wednesday December 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday December 16th

15
Dec

Wednesday December 16th

Class Link For All Classes

Video Brief

Required Watching before Class – Push-Up Video

Warm-up:

3 x 1:00 min of Run/Row/Hop/Bike/JumpRope, Rest 30 seconds.

Mobility:

Figure 4 on Foam Roller or Against Wall, Pec Stretch  – 1 minute each side

Part 1: (10 min)

EMOM 10: 5-8 DB Bulgarian Split Squats.

*Alternate Legs each minute

Specific Warm-up:

2 rounds of 5 Pushups, 5 Squats, 100m Run

Part 2: (11-15 min)

7 RFT:
10 Push-ups
10 Air Squats
Run 200m

Alternatives:

Pushups => Box/Knees (You still need to use 4 points from Video)

 

Notes:

Part 1 – You can build if you have the weights staying between 5 and 8 reps or keep same reps with same weight. Part 2 will be quick rounds 1 1/2 to 2 minutes. If you can’t do 7 rounds of 10 pushups break up from the start or scale reps to 8 or 6.

Alternate Part 1 – Barbell Bulgarian Split Squats – 5 Reps building every other round. Part 2 sub BB Squats (45/35) for Air Squats.

Cooldown:

Walk/Jog/Row 1 minute, Roll Quads and Glutes

Leave a Reply