Friday July 9th – Diamond Hill CrossFit
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Friday July 9th

8
Jul

Friday July 9th

“GUAVA”

WORKOUT GOALS
1.) Finish today’s workout in less than 15:00.
2.) Choose a weight for the back squats that you can perform each set unbroken.
3.) Complete the 800m run between 3:30-4:30

RX
FOR TIME
20 Back Squats (155/105#)
200m Run
15 Back Squats
400m Run
10 Back Squats
800m Run

LEVEL 2
FOR TIME
20 Back Squats (115/75#)
200m Run
15 Back Squats
400m Run
10 Back Squats
800m Run

LEVEL 1
FOR TIME
20 Back Squats (75/45#)
200m Run
15 Back Squats
200m Run
10 Back Squats
200m Run

Accessory

PRE-WORKOUT
EMOM 7:
7 Squat Therapy Squats

Stretching

2 SETS
1:00 Pigeon Stretch / Side
:30 Foam Roll Quads
1:00 Banded Hamstring Stretch
:30 Foam Roll Quads

Notes

Target Time | 10:00-15:00
Run | 200m < 1:30, 400m < 2:30, 800m < 4:30
Today is all about the legs. After the first set of squats and the first run, you will understand what we mean. Choose a weight for the back squat that is a light to moderate weight. This should also be a load that you can perform each set of squats unbroken. We will look to determine this weight as we move through our warm-up. As soon as you are done with the squats, try to get the legs moving. They will be a little stiff after each set of squats, so the sooner you get moving, the sooner they will loosen up.

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