Sunday January 9th – Diamond Hill CrossFit
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Sunday January 9th

8
Jan

Sunday January 9th

22.01.09

INTENDED STIMULUS

Complete the workout between 7:00-12:00.

Perform each set of wall-ball shots unbroken.

Perform each set of deadlifts in no more than 2 sets.

RX+

5 rounds for time of:
20 wall-ball shots (20/14 lb)(11/10 ft)
10 deadlifts (225/155 lb)

RX

5 rounds for time of:
20 wall-ball shots (20/14 lb)
10 deadlifts (225/155 lb)

LEVEL 2

5 rounds for time of:
20 wall-ball shots (16/12 lb)
10 deadlifts (155/105 lb)

LEVEL 1

5 rounds for time of:
20 wall-ball shots (12/8 lb)
10 deadlifts (95/65 lb)

SKILL WORK

Post-workout:
Build up to a heavy 2-rep double overhand deadlift

STRETCHING

3 sets:
:30 foam roll hamstrings / side
:30 foam roll quads / side

WHITE BOARD BRIEF

Target time | 7:00-12:00

Today’s workout is going to be a glute and hamstring burner!

With the monthly focus surrounding the Open, the two movements in today’s workout are classic: a manageable set of wall balls that dares you to stay unbroken and a moderately weighted barbell that seems to get heavier every round.

Challenge yourself to do something outside your comfort zone. Go unbroken on the wall balls, go unbroken on the deadlifts, or move faster through the workout.

The wall balls are meant to be unbroken with the possibility of having to break them up later in the workout. The deadlift should be manageable and annoying because you can lift it, but you don’t want to after the wall balls. You may be able to perform the deadlifts unbroken or with one break.

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