Monday August 22nd – Diamond Hill CrossFit
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Monday August 22nd

21
Aug

Monday August 22nd

22.08.22

INTENDED STIMULUS

4:00-6:00.

Sprint workout with high degree of movement redundancy.

Swim out into the deep water and hang on until the finish.

Hang power cleans completed in 2 sets or less. Push for unbroken.

Deadlifts completed in 3 sets or less.

RX+

For time:
30 hang power cleans (115/75 lb)
40 deadlifts
500/450-m row

RX

For time:
30 hang power cleans (95/65 lb)
40 deadlifts
500/450-m row

LEVEL 2

For time:
30 hang power cleans (75/55 lb)
40 deadlifts
500/450-m row

LEVEL 1

For time:
30 hang power cleans (45/35 lb)
40 deadlifts
400/350-m row

SKILL WORK

Post workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.

STRETCHING

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

WHITE BOARD BRIEF

Target time | 4:00-6:00 (All athletes finished under 10:00)

Be ready to push the pedal to the floor and not let up until the finish in today’s burner.

Expect a good amount of movement redundancy with regards to the flexion and extension of the hips. This is the case in all three movements. It will certainly affect the workout and slow you down a little bit, but the goal is to push through and overcome.

The loading of the barbell should be on the lighter side, allowing you to complete the hang power cleans in at most 2 sets, but some athletes will go unbroken. Your grip may get a little fatigued on the deadlift, but you should still look to finish the reps in 3 sets or less.

The row is a sprint to the finish. Don’t hold anything back because once you are done, you are done. The goal is for you to finish the row in 2:30 or less.

After the workout, we will take some time to rest and then have an opportunity for everyone to practice some barbell cycling with a relatively heavy barbell (heavier than the workout).

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