Monday September 19th – Diamond Hill CrossFit
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Monday September 19th

18
Sep

Monday September 19th

22.09.19

INTENDED STIMULUS

Complete the round of 8 rope climbs.

Unbroken deadlifts in the first 2 rounds.

Fast rounds early on, and then longer rest between rope climbs later in the workout.

Higher skill gymnastics to start a week that has three simpler workouts sandwiched in the middle days.

RX

AMRAP 12:
2 rope climbs
10 deadlifts (185/125 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.

LEVEL 2

AMRAP 12:
1 rope climb
10 deadlifts (185/125 lb)
2 rope climbs
10 deadlifts
3 rope climbs
10 deadlifts
– Continue adding 1 rep to the rope climb until time expires.

LEVEL 1

AMRAP 12:
2 rope pull-to-stands
10 deadlifts (115/75 lb)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.

SKILL WORK

Post-workout:
On a 10:00 clock:
Build to a heavy 2-rep deadlift

STRETCHING

Accumulate:
1:00 banded shoulder stretch/arm

WHITE BOARD BRIEF

Target | Round of 8 rope climbs or farther

This is a grip-intensive combo that features higher-skill gymnastics and light-to-moderate deadlift loads.

The deadlift load should be light enough to complete unbroken sets, but because holding on to the bar will interfere with hanging on to the rope, athletes may choose to break their reps up after the 2nd round.

Athletes should never rest longer than :20 between rope climbs. Conveniently, this will allow athletes to share ropes and alternate between work and rest efficiently.

Prioritize skill today when scaling the rope climb. If you can ascend to 15 feet, do so. Simply scale the reps in half, or even just 1 rope climb/round.

Athletes may scale the rope climbs to partial climbs and practice just getting 2-3 bites/climb. If this isn’t an option, substitute with pulls from the floor or ring rows.

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