Monday June 6th – Diamond Hill CrossFit
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Monday June 6th

5
Jun

Monday June 6th

22.06.06

INTENDED STIMULUS

Today is intended to be a heavy day.

Athletes should continue to build in weight across all sets. Since the movements get easier as the workout continues, their first set should be the lightest and their last set should be the heaviest.

Perform a new set every 2:30.

This workout will help build posterior chain and front-rack strength, which will carry over into our thruster monthly focus.

Athletes should perform step-back lunges for each movement.

ALL LEVELS

For load:
Overhead lunges
6-6-6
Front-rack lunges
8-8-8
Back-rack lunges
10-10-10

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

WHITE BOARD BRIEF

Target | Heavy day in relation to capacity.

Today is intended to be a heavy day. During each lift, build to a challenging weight. The overhead lunge will likely be the lightest of the 3 movements as it is the most challenging. The back-rack lunge is likely to be the heaviest as it is the least challenging. With that being said, you should be able to add weight to every single set in today’s workout.

Make sure everyone starts light enough to allow them to build in each set. Athletes are not necessarily building to a max during any of these lifts. They’re building to a difficult set. No lifts should be missed today due to the weight being too heavy.

We want everyone to step backward today rather than forward. Stepping backward is something we don’t do very often, so this will be a fun and new challenge.

The overhead lunge weight will be limited based on your ability to keep the bar stabilized overhead. Your legs won’t have much of an issue lifting this weight, so be very focused on your overhead positions during this movement.

Take your time during each lift. Don’t feel like you’re in a rush to get each set done. It’s perfectly fine If you need to rest in the front or back-rack position for a second before performing your next rep. This will be a good strategy for when weights get heavier, especially during the back-rack lunges.

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