Sunday February 14th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday February 14th

13
Feb

Sunday February 14th

“STEAMER DUCK”

Workout Goals

1) Unilateral movement development.
2) Two sets on all movements across the board.
3) Maintain a moderate heart rate with complex movements.

RX

5 ROUNDS FOR TIME
20 Single KB Lunge
(70/53#)
10 KB Suitcase Deadlifts / Side

Level 2

5 ROUNDS FOR TIME
20 Single KB Lunge
(53/35#)
10 KB Suitcase Deadlifts / Side

Level 1

5 ROUNDS FOR TIME
20 Single KB Lunge
(26/18#)
10 KB Suitcase Deadlifts / Side

Stretching

3 Sets:
:30 Triangle Pose / Side
:30 Seated Sit and Reach / Leg

Accessory

Rest, Stretch, Recover!

Notes

This workout has two less common movements. Spend less energy focused on speed and finishing the fastest. Instead, focus on balance in your movement as well as performing larger sets. The load should be such that you can complete the lunges in three sets or less the entire time. Use a heavier KB loading on the deadlift so you have to break them up a few times during the workout. Both movements have a large range of motion, which means your heart rate will be high. Ask more of yourself today with your positioning and movement quality. These movements will help develop awareness for day-to-day life. The time domain is between 8 and 12 minutes.

Leave a Reply