Friday August 19th – Diamond Hill CrossFit
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Friday August 19th

18
Aug

Friday August 19th

22.08.19

INTENDED STIMULUS

Heavy day relative to your capacity.

Aim to start your first set around 70% of your best deadlift.

Increase loading across as many sets as possible.

Begin a new set every 3:00.

ALL LEVELS

7 sets for load:
3 sumo deadlifts

SKILL WORK

Post-workout:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (75/55 lb)

STRETCHING

2 sets:
:30 single-leg straddle stretch/side
:30 cossack squat hold/side

WHITE BOARD BRIEF

Target load | Heavy day relative to each athlete’s capacity.

Today’s workout is a version of the deadlift that we don’t often practice. However, outside of the obvious variance piece, there is an opportunity to lift more weight because the bar will be closer to the middle of your body, and it will be easier to maintain a proper back position.

The goal today is to lift a relatively heavy load for three reps across all seven sets. This load is relative to each person. It also means that each lift should require your full attention and focus. If you are lifting a weight that you can talk through or feel ready for the next lift after only :30 of rest, then the weight is not heavy enough.

We will perform a new lift every 3:00. This should give you and your partner plenty of rest.

If you know percentages, the first lift should be completed at around 70%+ of your best conventional deadlift. Then, increase load across as many sets as possible.

After the workout, we have planned a quick “burner” to add some spice to today’s workout. However, don’t “save” yourself for the after-party. Work hard during the workout and everything else will fall in line.

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