Monday September 5th – Diamond Hill CrossFit
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Monday September 5th

4
Sep

Monday September 5th

22.09.05

“ZEUS”

INTENDED STIMULUS

Under the 45 min time cap.

1st round between 10-15 minutes

~2 minutes per exercise

Mentally and physically demanding WOD

Back Squats from the rack for RX/L2.

RX

3 rounds for time:

30 wall ball shots (20/14 lb)

30 sumo deadlift high-pull (75/55 lb)

30 box jump (20 in)

30 push presses (75/55 lb)

30 calorie row

30 push-ups

10 back squats (165/115)

LEVEL 2

3 rounds for time:

30 wall ball shots (16/10 lb)

30 sumo deadlift high-pull (65/45 lb)

30 box jump (20 in)

30 push presses (65/45 lb)

30 calorie row

30 push-ups

10 back squats (135/95)

BEGINNER

3 rounds for time:

30 wall ball shots (12/8 lb)

30 sumo deadlift high-pull (45/35 lb)

30 box step up (20 in)

30 push presses (45/35 lb)

30 calorie row

30 push-ups

10 back squats (45/35)

SKILL WORK

rest, stretch & recover

STRETCHING

1 set:

200-m recovery walk

1:00 roll quads/side

WHITE BOARD BRIEF

Target time | Less than 45:00 CAP

This week kicks off with the benchmark workout “ZEUS” to begin our monthly focus on metabolic conditioning.

While it’s possible for ZEUS to take over 50:00, the intent of this workout is to start at a steady pace, maintain that pace, and try to end at a fast pace. Scaling should allow athletes to keep their rounds under 15:00.

Shoot for 2:00 on each movement. If athletes cannot match that pace, reduce the volume.

This Hero WOD should feel both mentally and physically exhausting. The load on all movements should feel pretty light, with the exception of the Back Squat—that should feel moderate. With the huge variety of movements, high volume, and light loads, the athlete should feel breathless from the beginning of the workout—this is a cardiovascular test.

This chipper WOD is a long grind. Break up the reps into small, manageable sets from the beginning to avoid burnout. Be aware that the crux of this workout is round 2 and be prepared for the impending mental toughness test. Make sure the workout is written in big letters and is easily seen as to not waste time trying to see what movement comes next.

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