Monday February 1st – Diamond Hill CrossFit
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Monday February 1st

31
Jan

Monday February 1st

CURLEW

RX

ON A 12:00 CLOCK
4 Rounds For Time:
40 Air Squats
12 Deadlifts (225/155#)
In the remaining time, build to a 2-rep-max thruster.

Level 2

ON A 12:00 CLOCK
4 Rounds For Time:
40 Air Squats
12 Deadlifts (155/105#)
In the remaining time, build to a 2-rep-max thruster.

Level 1

ON A 12:00 CLOCK
4 Rounds For Time:
25 Air Squats
12 Deadlifts (95/65#)
In the remaining time, build to a 2-rep-max thruster.

STRETCHING

On a 5:00 Clock:
5 Downward-to-Upward Dog
:45 Seated Reach
:45 Butterfly Stretch

ACCESSORY

3 Sets:
5 Seated Barbell Strict Press
5 Single-Leg Barbell Deadlifts / Side
– Increase load as long as you can maintain quality mechanics.

NOTES

This is a classic CrossFit style workout. Both movements are lower body dominant and that will create an intense stimulus. We want to see the deadlifts completed in no more than two sets. Although, they should still be challenging. The air squats should look achievable, if they do not, we will need to reduce the reps. Overall, we are looking for a fast and unbroken workout across all 4 rounds. Our aim is to have about 5:00 or more to work to a heavy thruster. The heavy thruster will be TOUGH. We are going to demand more of ourselves here. Sound mechanics under a high level of fatigue. Strength under fatigue is an important skill to garner, and for some of you, you may truly surprise yourselves with the load that you can lift!

 

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