Monday May 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday May 16th

15
May

Monday May 16th

22.05.16

INTENDED STIMULUS

Finish each couplet in 5:00-7:00.

Build upper and lower-body stamina in preparation for Murph; practice larger sets of movement.

Finish HSPU in 1-3 sets every round and take no longer than 1:30 on the squats and box jumps.

Avoid pacing and push the intensity of each couplet.

RX

For total time:
3 rounds:
12 strict handstand push-ups
50 air squats

– Rest 3:00 –

3 rounds:
12 kipping handstand push-ups
25 box jumps (24/20 in)

LEVEL 2

For total time:
3 rounds:
8 handstand push-up negatives
50 air squats

– Rest 3:00 –

3 rounds:
8 kipping handstand push-ups
25 box jumps (20/18 in)

LEVEL 1

For total time:
3 rounds:
15 hand-release push-ups / box push-ups
30 air squats

– Rest 3:00 –

3 rounds:
15 push-ups / box push-ups
15 box jumps (18/12 in)

SKILL WORK

Pre-workout:
On a 5:00 clock:
Max-distance handstand walk

STRETCHING

1:00 banded shoulder stretch/side
1:00 reach, roll, and lift

WHITE BOARD BRIEF

Target time | 5:00-7:00 on each couplet

The start of our week is a double couplet with 3:00 of rest. Both should take a similar amount of time and involve overhead pressing and lower-body stamina.

The HSPU should be completed in 1-3 sets and never take longer than 1:00. The volume may be scaled to 8-10 reps for each and the strict reps can be scaled to 8 negatives or piked push-ups, whereas the kipping reps can be scaled to a shorter ROM or even a deficit push-up on the floor if needed.

The squats and box jumps shouldn’t take longer than 1:30 each. The volume can be scaled to as low as 30 and 15 reps, respectively, to meet this stimulus. If possible, athletes should decrease the height of the box as much as necessary and avoid step-ups.

This workout should feel like two sprints that start to slow toward the end of each effort. Come out fast and expect the shoulders and legs to fatigue toward the end on the first couplet, and the heart rate to be much higher in the second.

Leave a Reply