Monday June 21st – Diamond Hill CrossFit
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Monday June 21st

20
Jun

Monday June 21st

“VERMILLION”

WORKOUT GOALS
1.) Finish the workout between 8:00-15:00.
2.) Perform deadlifts in 3 sets or less throughout the workout.
3.) Complete 2-3 rope climbs per minute.

RX
FOR TIME
21 Deadlifts (225/155#)
7 Rope Climbs (12-ft) *Male no jumping
15 Deadlifts
5 Rope Climbs
9 Deadlifts
3 Rope Climbs

LEVEL 2
FOR TIME
21 Deadlifts (185/135#)
3 Rope Climbs (12-ft) *Male no jumping
15 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb

LEVEL 1
FOR TIME
21 Deadlifts (135/95#)
7 Rope Pull-to-Stands
15 Deadlifts
5 Rope Pull-to-Stands
9 Deadlifts
3 Rope Pull-to-Stand

Accessory

ON A 7:00 CLOCK
Legless Rope Climb Practice or Rope Footwork & Grip Work practice

Stretching

2 SETS
1:00 Couch Stretch / Leg
1:00 Banded Hamstring Stretch / Leg

Notes

Target Time | 8:00-12:00
Deadlift Loading | No fewer than 10 unbroken reps
Rope Climb | 7 climbs in 3:00 or less
In today’s workout, the loading of the deadlift should not be the limiting factor. During the warm-up, find a weight that you can hang on to for at least 10 reps without putting it down. If you can do 21 reps unbroken, you should be using the next load up. Today is a great day to practice rope climbs in any capacity. Don’t take skills away from yourself just because you may not be able to do 15 total rope climbs. Look to adjust the number of rope climbs per round or even practice jumping up on the rope and establishing your feet. If you can get on the rope, then today is your day. In the first set of rope climbs, we should not be spending much more than 3:00 completing the set. Look to scale the number of reps or consider performing an AMRAP for each set of rope climbs. 3:00 on the first set, 2:00 on the second, and 1:00 on the third.

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