Friday July 23rd – Diamond Hill CrossFit
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Friday July 23rd

22
Jul

Friday July 23rd

“2016 REGIONALS – EVENT 4”

WORKOUT GOALS
1.) 10:00-15:00
2.) Balance practicing the single-leg aspect of the single-leg squats without burying yourself in complexity and reps.
3.) Use a light to moderate loading on the cleans. Use a clean weight that allows for 7+ unbroken reps during the warm-up.

RX
4 ROUNDS FOR TIME
28 Single-Leg Squats
15 Power Cleans (115/80#)

LEVEL 2
4 ROUNDS FOR TIME
14 Single-Leg Squats
15 Power Cleans (95/65#)

LEVEL 1
4 ROUNDS FOR TIME
8 Forward Lunge+Reverse Lunge/ Leg
15 Power Cleans (55/35#)

Accessory

PRE-WORKOUT
2 Sets for Reps:
1:30 Max Rep Wall Balls
– Rest 1:30

Stretching

2 SETS
1:00 Pigeon Stretch / Side
:30 Seated Reach

Notes

Target | <15:00
Power Cleans | Loading should allow for 7+ reps in a row
 This workout is the second part of the 2016 CrossFit Games Regionals events 3 & 4. A 10:00 time is very quick for this workout. Today’s workout sends a message straight for your legs. Between the pre-workout practice and 112 single-leg squats, you and your legs have a lot of work today. Consider the time domain, and make sure that you are capable of 14+ single-leg squats in a row or consider a scaling option that allows you to complete 14 reps in a row without rest. What you will also notice is how the movement combination of the single-leg squats and the cleans add more fatigue to your lower back, hips, and legs. Because of this, it’s important to use a pace on the cleanse that allows you to move for larger sets on the squats. Consider using quick singles or smaller sets on the cleans. Before we start today’s workout we will build leg endurance by testing out larger sets of wall ball shots. This pre-workout practice targets our capacity. We want you to work for as long as possible during a 1:30 interval. Perform the largest set of wall balls that you can. Practice like this will improve our capacity to perform larger sets in future workouts.

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