Friday September 2nd – Diamond Hill CrossFit
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Friday September 2nd

1
Sep

Friday September 2nd

22.09.02

INTENDED STIMULUS

Most athletes should finish the wall-ball shots.

Everyone should finish the overhead squats.

Finish the pull-ups and wall-ball shots in 3:00 or less and take no more than 4 sets to complete the overhead squats.

Opportunity to practice managing localized muscular fatigue and building lower body stamina from the interference between the jumping, squats, and biking.

RX

AMRAP 12:
50 box jumps (24/20 in)
50 pull-ups
50 overhead squats (95/65 lb)
50 wall-ball shots (20/14 lb)
50/40-cal. bike

LEVEL 2

AMRAP 12:
50 box jumps (20/18 in)
30 pull-ups
50 overhead squats (75/55 lb)
30 wall-ball shots (16/12 lb)
50/40-cal. bike

LEVEL 1

AMRAP 12:
20 box step-ups (20/18 in)
20 ring rows
20 overhead squats (35/25 lb)
20 wall-ball shots (12/8 lb)
20/15-cal. bike

SKILL WORK

Pre-workout:
5 sets:
5 SOTS presses

STRETCHING

2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

WHITE BOARD BRIEF

Target | 160+ reps.

Closing out our week is an “AMRAP” that feels more like a chipper.

By design, most athletes won’t make it through the wall-ball shots. However, scale appropriately to get past the overhead squats.

More advanced athletes may make it through the bike and back to the box jumps. However, athlete’s shouldn’t be scaling to a point that allows them to complete a full round; We want this to be difficult.

The combination of jumping, multiple types of squatting, and biking will challenge athletes lower-body stamina. The pull-ups, overhead squats, and wall-ball shots will do the same for the shoulders.

Athletes need to move on to the overhead squats by the 6:00 mark to meet this stimulus. This is a good guideline to scale the loading or volume of the workout.

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