Friday May 6th – Diamond Hill CrossFit
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Friday May 6th

5
May

Friday May 6th

22.05.06

PARTNER WOD

INTENDED STIMULUS

Finish the 5+ rounds.

Fast pace at the start, steady in the middle, and faster pace at the end.

Moderate load on the deadlifts, which should be unbroken through most of the rounds.

Practice performing large sets to build stamina in the deadlift.

RX

AMRAP 12:
9 deadlifts (185/125 lb)
9 box jump-overs (24/20 in)
– One partner performs a hold while the other works.

Holds:

P1 performs 9 deadlifts while P2 holds a plank. Then P2 performs 9 deadlifts while P1 holds a plank then P2 holds the deadlift bar at the top of the deadlift while P1 performs 9 box jump-overs. Then P1 holds the deadlift bar at the top of the deadlift while P2 performs 9 box jump-overs.

The deadlift bar must be held at the top of the deadlift for the other partner’s box jump-overs to count.

LEVEL 2

AMRAP 12:
9 deadlifts (155/105 lb)
9 box jump-overs (20/18 in)
– One partner performs a hold while the other works.

Holds:

P1 performs 9 deadlifts while P2 holds a plank. Then P2 performs 9 deadlifts while P1 holds a plank then P2 holds the deadlift bar at the top of the deadlift while P1 performs 9 box jump-overs. Then P1 holds the deadlift bar at the top of the deadlift while P2 performs 9 box jump-overs.

The deadlift bar must be held at the top of the deadlift for the other partner’s box jump-overs to count.

LEVEL 1

AMRAP 12:
9 deadlifts (95/65 lb)
9 box jump-overs (18/12 in)
– One partner performs a hold while the other works.

Holds:

P1 performs 9 deadlifts while P2 holds a plank. Then P2 performs 9 deadlifts while P1 holds a plank then P2 holds the deadlift bar at the top of the deadlift while P1 performs 9 box jump-overs. Then P1 holds the deadlift bar at the top of the deadlift while P2 performs 9 box jump-overs.

The deadlift bar must be held at the top of the deadlift for the other partner’s box jump-overs to count.

SKILL WORK

Post-workout:
4 sets:
:30 side plank/side
1:00 GHD sit-ups

STRETCHING

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target  | 5+ rounds

Today’s workout is lower-body intensive with a combination of a light pull and jumping at a high volume.

We want athletes to come out at a fast pace when the volume is lower, slow down in the middle during the larger sets, and try to pick the pace back up as they descend down the ladder to finish the workout.

The load on the deadlifts should feel moderate and allow athletes to make it through most rounds unbroken. 

Scale the load of the deadlift and the height of the box as needed to meet the stimulus. We want athletes to finish the first round in about 2 – 2 1/2 minutes

After the workout, we’ll spend time on extra core work and moving on the GHD. We’ll likely partner up to get more people on the GHD, but we can scale to weighted sit-ups on the floor if needed.

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