Monday May 24th – Diamond Hill CrossFit
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Monday May 24th

23
May

Monday May 24th

“Skywalker”

WORKOUT GOALS
1.) Finish workout between 13:00-18:00.
2.) Complete all runs under ~2:00.
3.) Perform each set deadlifts in no more than three sets.

RX
FOR TIME
400m Run
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

LEVEL 2
FOR TIME
200m Run
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
200m Run

LEVEL 1
FOR TIME
200m Run
21 Deadlifts (95/65#)
200m Run
15 Deadlifts
200m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run

Accessory

Before the workout, build up to a heavy power
clean + hang power clean.

Stretching

2 SETS
10 Downward Dog to Press-up
1:00 Banded Hamstring Stretch / Le

Notes

Target | 13:00-18:00
Deadlift | 3 Sets or less
Run | 1:30-2:10
 All runs should be completed under ~2:00, look to scale the distance if necessary.  Deadlift weight should be moderately heavy. Athletes should be able to complete all sets in 1-3 sets with minimal rest during breaks. Expect the backside of your body (posterior) to be fatigued as you go out for the next run. Try to get the legs moving on the run immediately after finishing your deadlift set. Similarly, you will get more out of this workout if you focus on larger deadlift sets coupled with slightly longer rest. Avoid breaking the deadlifts into singles or really small sets. Utilize a mixed grip to help hang on to the bar for bigger sets. If the Rx’d load is on the lighter side, try performing the workout with a double overhand grip.

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