Wednesday January 18th – Diamond Hill CrossFit
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Wednesday January 18th

17
Jan

Wednesday January 18th

23.01.18

HUMP DAY HELP

“What is your best weight?”

INTENDED STIMULUS

Athletes should get 3-4 rounds.

This workout will test stamina of the upper body and the midline.

Shoulder presses and Med Ball GHD sit-ups should be unbroken for first couple rounds at least, but may be unbroken strategically as the workout goes on.

Practice building stamina in a challenging version of the L-sit that can be held for repeated :15-:20 sets.

RX

AMRAP 15:
1:00 handstand hold (every second is a rep)
1:00 L-sit
15 shoulder presses (95/65 lb)
15 med ball GHD sit-ups

LEVEL 2

AMRAP 15:
:30 handstand hold
1:00 L-sit w/knees bent
15 shoulder presses (75/55 lb)
15 med ball GHD sit-ups

LEVEL 1

AMRAP 15:
1:00 plank hold
1:00 seated leg raise hold
15 shoulder presses (45/25 lb)
15 sit-ups

SKILL WORK

Pre-workout:
On an 5:00 clock:
Max distance handstand walk

or

EMOM 5:00:
one movement from the progression

STRETCHINHG

2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller

WHITE BOARD BRIEF

Target rounds | 3-4 rounds

Today’s workout will test your upper body and midline stamina.

Shoot for 3-4 rounds with unbroken sit-ups, handstand holds, and shoulder presses. The L-sit should not take more than 3 sets per round.

Use an L-sit option that can be held for repeated sets of :15-:20.

By the time we get to the workout, you should have an appropriate scale for the L-sit that you can maintain for the whole workout.

Before the workout, we’ll spend time working on the handstand walk. Let’s get uncomfortable and push the limits on this skill. Try and get inverted!

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