Hard Like a Diamond

Jan 13th, 2019

Category: CrossFit

Hard Like a Diamond

What It’s All About…

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
1 Min Jump Rope
30 Sec Shoulder Taps in High Plank
1 Min Jump Rope
30 Sec Hand Release Push Ups
1 Min Jump Rope
30 Sec Inchworms w/ Push Up
1 Min Jump Rope
30 Sec Push Ups (ADV- Clapping Push Ups)

Strength
Close Grip Bench Press*
3-3-3-3-3

*immediately after each set complete 15/10 diamond push-ups. Use bands where necessary.

WOD
21 Toes to bar
42 Sit-ups
63 Double unders
15 Toes to Bar
30 Sit Ups
45 Double Unders
9 Toes to Bar
18 Sit Ups
27 Double Unders

L2 – Half Double Unders
L1 – Knee-Ups/Double the singles

CFS Endurance Sunday – Southie Orange 10AM
Endurance Bike Sprint WOD
8 Rounds
0:20 on / 0:20 off
Alternate with a Partner to Accumulate Max Calories

Endurance WOD
AMRAP 12
Row 300m / 250m
8 SA KB Clean (es)
16 Erg Row Tucks
*(63-45-27 Double Unders )

Rest 3 Minutes

AMRAP 12
Ski 15 / 10 Cals
10 KB Bent Over Rows (es)
10 Single Leg V-Ups
*(21-15-9 Burpees)
*(Complete set of reps after each round)

At Home WOD
3 Rounds
12 Hand Release Push Ups
24 Alternating Lunges with Twist
36 Russian Twists (each side)
24 Alternating Cossak Squats
12 Hand Release Push Up

DISCUSSION 1 Comments

  1. Kyra Williams 01/14/2019 at 11:23 pm

    7:34