Monday May 10th – Diamond Hill CrossFit
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Monday May 10th

9
May

Monday May 10th

“MACE WINDU”

WORKOUT GOALS
1.) 5+ rounds
2.) Use a moderate weight for the sumo deadlift high pull and the push press movements.
3.)  Complete the sumo deadlift high pulls in 2 sets or fewer every round, avoid singles.
4.) Adjust your row pace based on your fatigue. Start slow and adjust your pace
 if the weights feel light and easy

RX
AMRAP 20
4 Sumo Deadlift High Pull (135/95#)
8 Push Press (135/95#)
16/13 Calorie Row

LEVEL 2
AMRAP 20
4 Sumo Deadlift High Pull (115/75#)
8 Push Press (115/75#)
12/10 Calorie Row

LEVEL 1
AMRAP 20
4 Sumo Deadlift High Pull (75/55#)
8 Push Press (75/55#)
8/6 Calorie Row

Accessory

Before the workout, build to a heavy 1-rep
muscle clean + strict press.

Stretching

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

Notes

Goal: 5+ rounds.  Focus on improving your strength endurance and stamina by moving methodically through
this workout and waiting to increase your pace if possible. If you don’t think you can maintain unbroken reps throughout the entire workout, then don’t start that way.  Break the sumo deadlift high pulls and push presses into two quick sets for the first few rounds. Or use longer transitions to maintain larger set sizes and consistent movement quality. Speed up or start performing larger sets once you are settled. Use a moderate loading for the push press and the sumo deadlift high pull. This means that you use a loading that you can do the movements unbroken, but will need some extra rest in order to maintain those set sizes. If you feel like you could do 10+ reps in a row, then the weight is too light. Similarly, the weight shouldn’t be so heavy that it causes failure.

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