Monday June 28th – Diamond Hill CrossFit
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Monday June 28th

27
Jun

Monday June 28th

“CERULEAN”

WORKOUT GOALS
1.) Finish overhead squats in 3 sets or less
2.) Have at least :45 to perform a max set of pull-ups
3.) Accumulate 50-100 total pull-ups across all 5 rounds.

RX
EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Overhead Squats (135/95#)
Max Chest-to-Bar Pull-ups
– Rest 1:00

LEVEL 2
EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Overhead Squats (95/65#)
Max Pull-ups
– Rest 1:00

LEVEL 1
EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Overhead Squats (45/35#)
Max Jumping Pull-ups
– Rest 1:00

Accessory

PRE-WORKOUT
Build up to a heavy power snatch + overhead
squat

Stretching

3 SETS
:30 Foam Roll Lower Back
:30 Seated Torso Twist / Side

Notes

Target Reps | 50-100+ C2B or Scale

In today’s workout, the goal is to make it to the chest-to-bar pull-ups with enough time to complete a max set of reps. This means that the overhead squats can be challenging, but should be completed in 1:00 or less. The load for the overhead squats should be something you can perform at least 5-7 reps every time you pick the bar up. If you can perform unbroken reps for all 5 rounds, you should be using a heavier load. Having 1:00 to perform a max set of pull-ups allows you to take a few seconds to rest and prepare yourself for the set you are about to attempts. Take your time and don’t rush into a set unless you are pressed for time.  In the warm-up, we will cover plenty of scaling options for pull-ups. Choose an option that allows you to complete 8-12+ reps every round. Anything less than that is too challenging.

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