Sunday July 11th – Diamond Hill CrossFit
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Sunday July 11th

10
Jul

Sunday July 11th

“PAPAYA”

WORKOUT GOALS
1.) 7-10 rounds.
2.) Use higher skill movements that allow consistent movement and rep accumulation.
3.) Scale the loading if needed while trying to maintain movement patterns

RX
AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs (30/24”)
2 Hang Squat Snatches (135/95#)

LEVEL 2
AMRAP 9
8 Scaled Single-Leg Squats / Leg
4 Box Jump Overs (24/20”)
2 Hang Squat Snatches (95/65#)

LEVEL 1
AMRAP 9
8 Alternating Reverse Lunges
4 Box Jump Overs (18/12″)
2 Hang Squat Snatches (55/35#)

Accessory

PRE-WORKOUT
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats

Stretching

3 SETS
:30 Reach Roll & Lift
:30 Seated Torso Twist / Side
:30 Frog Stretch

Notes

Target | 6-10 Rounds
Today’s workout prioritizes skill development and practice. Because of the shorter time domain, it’s very important that you balance the difficulty of the movement with your ability to keep accumulating reps. RX athletes should be able to complete 2-3 rounds with unbroken reps. In terms of scaling, we would rather see you maintain the range of motion and movement pattern of each exercise and reduce the loading with assistance. For example, single-leg squats to a box are preferable over lunges. Light hang squat snatches are preferable over heavier power snatches. However, if you are tapped out on the week, you can perform a low-skill version of this workout with lunges, lower box jumps, and a hang squat snatch weight you can always perform unbroken. We build in some pre-workout strength with power snatches and overhead squats. This session should also help you realize the best workout weight for you.

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