Friday June 18th – Diamond Hill CrossFit
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Friday June 18th

17
Jun

Friday June 18th

“DB CATAWBA”

WORKOUT GOALS
1.)  Strategize rest and set size to avoid performing single repetitions.
2.) Use a scaling option for the L pull-up that allows athletes to practice the “L” position.
3.) Balance loading and difficulty to finish as much of the workout as possible in 20:00 or less

RX
FOR TIME
18-16-14-12-10-8-6-4-2
DB Floor Press (50/35#)
9-8-7-6-5-4-3-2-1
L Pull-up
– Time Cap = 20:00

LEVEL 2
FOR TIME
18-16-14-12-10-8-6-4-2
DB Floor Press (40/25#)
3-3-3-3-3-3-3-3
L Pull-up (Banded)

LEVEL 1
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Floor Press (30/15#)
10-9-8-7-6-5-4-3-2-1
Ring Rows

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:20 Foam Roll Quads
:20 Foam Roll Calves
:20 Foam Roll Feet / Sid

Notes

Target | 18:00-20:00
Floor Press | Consistently perform 7 reps or more in a row.
L Pull-up | Consistently perform 3 reps or more in a row.
This workout will become challenging in terms of volume and muscular fatigue. Consider using scaling options that allow you to perform multiple reps in a row throughout the entire workout. If your workout options feel difficult in the warm-up, then they are likely too difficult for the workout. During the warm-up we will review multiple options for the L pull-up. We want to focus on the “L” position as much as possible. You might need to use bands or a kipping
option, where you swing your legs up and hold the “L” on the way down. An Rx L Pullup means the legs stay straight and the heels stay above the height of the hips the whole time.  Only use the ring row if you do not have the ability to perform pull-ups. From a pacing perspective this isn’t a fast workout. You should move at a consistent pace and rest when you feel like you are close to failing reps. This type of pacing will help you build your strength endurance in these two movements. Focus more on movement quality than speed in today’s workout.

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