Wednesday October 7th – Diamond Hill CrossFit
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Wednesday October 7th


Wednesday October 7th

What did you eat before your workout today?

A combination of protein and carbohydrates will give you enough energy to endure a workout. It will also replenish your body after the workout.

Before a workout: try a low sugar greek yogurt or small smoothie

In a rush – get an applesauce puree pouch or Fuel 4 Fire

 General Warm Up:

1 min of Speed Steps then 2 sets of 15 Air Squats, 10 AbMat Sit ups, 5 Push Ups.


Ankle Mobility (Knee/Ankle Circles) – 20 each direction, Keep heel on the ground

Part 1: 

EMOM 5 of 20 second HS Hold or Plank

Pistol Progression:

Narrow Squat, Toe Behind Squat, Ankle Wrap Squat, Negative Pistol, Bottoms Up (athlete starts at bottom and stands up).

Specific Warm-Up:

Once scales are set do 1 set of 2 HSPU, 4 Alt Pistols 15 DUs/30 SUs

Part 2:

AMRAP 12 – 5 HSPU, 10 Alternating Pistols, 35 DUS


HSPU => AbMat(s) => Box => Bear Crawl => 10 HRPU, Pistols => Scale from Progressions, 35 DU => 80 SU


If 5 HSPU are going to catch up quickly, scale to 3 or use an AbMat. This WOD is not meant to stall you on the HSPU. Use a Pistol progression that will challenge you, it is only 10 at a time so not a large number. Try to keep moving as much as possible. Numbers are small enough to allow for 6+ Rounds.


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