Saturday May 22nd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday May 22nd

21
May

Saturday May 22nd

“It’s A Trap”

WORKOUT GOALS
1.) 7-10+ rounds.
2.) This is a higher volume strength endurance-based workout. Use appropriate loading to challenge your strength without causing failure.
3.) Make sure you actually use a push jerk, even if you are strong enough to push press the weight.

Partner Workout – Split jerks and KBS as needed

RX
AMRAP 20:
10 Push Jerks (155/105#)
14 Synchronized Bar-Facing Burpees
18 KB Swings (70/53#)

LEVEL 2
AMRAP 20:
10 Push Jerks (115/75#)
14 Synchronized Bar-Facing Burpees
18 KB Swings (53/35#)

LEVEL 1
AMRAP 20:
10 Push Jerks (75/45#) or DB Push Jerks(35/25#)
14 Synchronized Bar-Facing Burpees
18 KB Swings (35/26#)

Accessory

4 SETS
10 Single-Arm KB Floor Press / Arm

Stretching

2:00 Alt. Reach, Roll, and Lift

Notes

 Goal: 7-10+ rounds each . This workout is all about strength endurance. We challenge everyone to pace this workout
so you can complete all reps and rounds unbroken. Take longer rest in between movements in unbroken or larger sets. We can build better strength and strength endurance when we avoid singles, even if that means fewer reps and rounds overall.  We don’t get better at performing larger sets by always performing small ones. Consider scaling the weight slightly today if you cannot complete 5 reps of push jerks unbroken during the warm-up. Take a similar approach for the KB swings.  Reduce the KB range of motion before reducing the weight and try to use a slightly heavier KB weight than you would use in other workouts.

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