Wednesday January 20th – Diamond Hill CrossFit
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Wednesday January 20th


Wednesday January 20th

Part 1:

Devil’s Press and Knees to Elbow Warm-up

Part 2:

“Goblin Shark”
3 Devil’s Press
6 Knees-to-Elbows

RX 50+/35+, L2 40/25, L1 30/20


K2E => 10 K2W => 10 Tuck Ups/Suitcase


3 Sets:
20 DB Side Bends (Left)
20 DB Side Bends (Right)
20 Alt. DB Strict Press


“Goblin Shark” is a “trap” workout. You will finish that first round way faster than you expect, and it will make the remaining 12 minutes feel like a long time. That’s ok because the goal is to accumulate a lot of rounds and reps (8-15). Though the RX’d weight is 50/35#, avoid overloading yourself with weight. We expect the 3 reps to feel challenging, but we also expect you to continually move, with relative ease, throughout the workout. As a rule, if you can’t bring the DBs from the ground to overhead in one swift motion (missing the shoulder), then it is too heavy! Reduce the loading.

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