Friday May 21st – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday May 21st

20
May

Friday May 21st

“The Dark Side”

WORKOUT GOALS
1.) This workout should feel faster, but you have up to 15:00 to finish.
2.) Use a moderately heavy front squat weight. Use a weight that you can consistently perform 6 reps in a row.
3.) This workout should feel fast; use smaller quick sets to keep moving forward.

RX
FOR TIME
12-9-6-3-1
Front Squat (205/145#)
Bar Muscle-up

LEVEL 2
FOR TIME
12-9-6-3-1
Front Squat (135/95#)
– Perform 1:00 of bar muscle-ups after
each set of squats.

LEVEL 1
FOR TIME
12-9-6-3-1
Front Squats (95/65#) or DB Front Squat (35/25#)
Push-up
Pullups or Ring Rows

Accessory

Post workout build up to a heavy 2-rep muscle
clean + strict press

Stretching

3 SETS
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Stretch

Notes

 Complete in less than 15:00. You want to have a moderately heavy loading on the front squats. Consider using a weight that you can finish the 12s and the 9s in 3 sets or less. You should have a weight that you can
consistently and confidently clean from the floor.  Take a similar approach to modify the bar muscle-ups. If you have bar muscle-ups but are not sure of your ability to stick to the rep schemes, then perform 1:00 of bar muscle-up
attempts each round.  After the workout, we will spend 8:00-10:00 working on some extra strength components.
You will build up to a heavy 2 muscle clean + 1 strict press before you finalize your workout loading.

Leave a Reply