Wednesday January 25th – Diamond Hill CrossFit
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Wednesday January 25th

24
Jan

Wednesday January 25th

23.01.25

HUMPDAY HELP

Is this food healthy?

OPEN WORKOUT 18.1

INTENDED STIMULUS

9-12 rounds.

Longer, moderate skill, pacing-focused workout.

Complete the DB work in 2 sets or less.

Complete most rounds of TTB in 2 sets or less.

Maintain a quick but consistent pace on the rower.

RX

AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (50/35 lb)
14/12 calorie row

LEVEL 2

AMRAP 20:
8 knee-to-chest
10 single-DB hang clean and jerks (40/25 lb)
14/12 calorie row

LEVEL 1

AMRAP 20:
8 sit-ups
10 single-DB hang clean and jerks (25/15 lb)
12/10 calorie row

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:00 barbell forearm mash/side
1:00 seated hamstring stretch

WHITE BOARD BRIEF

Target | 9-12 rounds

Open workout repeat from 2018.

In 2018, the women’s high score was 452 reps, 15+ rounds. The mens high score was 487, 15+ rounds.

The average score in 2018 was about 9 rounds for men and women.

The trick to this workout lies in rowing just fast enough to finish the calories quickly, without burning out on the row.

Even if you can’t hit the round stimulus goal, consider performing this workout RX’d as long as you are safe and willing. Doing so can help you establish a benchmark where you can measure future progress.

For the 10 single-DB hang clean and jerks, perform 5 on each arm.

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