Friday July 30th – Diamond Hill CrossFit
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Friday July 30th

29
Jul

Friday July 30th

HEAVY DAY

WORKOUT GOALS
1.) Start at a moderately heavy loading and increase weight across each set.
2.) Rest at least 2:00 between sets.
3.)  Focus on keeping your chest up and knees out throughout all squats.

ALL LEVELS
5 SETS FOR LOAD
7 Back Squats

Accessory

PRE-WORKOUT
3 Sets For Reps:
1:00 Single-Leg Squats
– Rest 1:30

Stretching

ACCUMULATE
1:00 Seated Torso Twist / Side
1:00 Groin Stretch / Side

Notes

 Increase loading across as many sets as possible. Even though today’s heavy day includes slightly higher rep sets, you still want to striveto back squat heavier than you would in a typical met-con. It is OK if you are unsure about what is the best percentage to start at. We will have plenty of practice in the warm-up. During the warm-up start thinking about who you would like to partner up with. You want to partner up with athletes of similar height and strength.
 Avoid loading up so heavy that you lose control of your depth or other points of performance. Heavy days are a balance of increasing weight while still maintaining all points of performance

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