Friday September 16th – Diamond Hill CrossFit
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Friday September 16th

15
Sep

Friday September 16th

22.09.16

INTENDED STIMULUS

7:00-12:00.

Toes-to-bar should be done in 4:00 or less. Maintain sets of at least 5+ for most of the 50-reps.

Finish the run in 2:30 or less.

Find a dumbbell weight that the athletes can hold on to for big sets. Deadlifts should be done in 3 sets or less, the hang power cleans in 2 sets or less, and the push presses in 2 sets or less.

RX

For time:
50 toes-to-bar
400-m run
30 DB deadlifts (50/35 lb)
20 DB hang power cleans
10 DB push presses

LEVEL 2

For time:
50 toes-to-chest
400-m run
30 DB deadlifts (40/25 lb)
20 DB hang power cleans
10 DB push presses

LEVEL 1

For time:
50 knee raises
400-m run
30 DB deadlifts (25/15 lb)
20 DB hang power cleans
10 DB push presses

SKILL WORK

Post-workout:
Accumulate with a partner:
40 DB Turkish get-ups

STRETCHING

3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)

WHITE BOARD BRIEF

Target time | 7:00-12:00

Today’s workout is a fun “sprint-style” chipper. Once the repetitions of the movement are done, they are done for the rest of the workout and you can move to the next exercise.

Choose an option for the toes-to-bar that allows you to finish in 4:00 or less. You should be able to maintain sets of at least 5+ reps for most of the 50-reps. If you are only able to complete one or two toes-to-bar before having to rest, it is highly recommended that you scale the movement or scale the reps.

Choose a DB weight that allows you to perform at least 10 unbroken reps of each movement. Yes, that means the push presses should be unbroken. Some of you may even be able to hang on to the DB’s for longer and challenge yourself to go unbroken.

After the workout, we will partner up, grab a single DB from the workout, and work together on some post-workout skill work.

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