Sunday June 27th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday June 27th

26
Jun

Sunday June 27th

“GRETTEL”

WORKOUT GOALS
1.) Finish workout between 6:00-10:00
2.) Perform unbroken clean & jerks for as many rounds as possible
3.) Use the pre-workout complex to practice heavier loadings or just refine movement patterns

RX
10 ROUNDS FOR TIME
3 Clean & Jerk (135/95#)
3 Burpees Over the Bar

LEVEL 2
10 ROUNDS FOR TIME
3 Clean & Jerk (95/65#)
3 Burpees Over the Bar

LEVEL 1
7 ROUNDS FOR TIME
3 Clean & Jerk (65/45#)
3 Burpees Over the Bar

Accessory

PRE-WORKOUT
Build up to a heavy power clean + push jerk + split jerk

Stretching

3 SETS
:30 Foam Roll Quad / Side
:30 Couch Stretch / Side
:30 Alternating Leg Crossovers

Notes

Target Time | 6:00-10:00

Today’s workout is speedy, fast paced, but demands efficiency and technique on the barbell. We will spend a good amount of time reviewing the technique of the clean and jerk. As well as how to cycle multiple reps in the workout. Try to carry some of these key technical pieces with you over to the workout. They will help to not only keep you safe
but help you move the barbell better with less energy expended. For the loading in today’s workout, choose a weight that you can perform three unbroken reps for most of your ten rounds. This weight should feel light to moderate. The weight for this workout should not be what slows you down or holds you back. Your cardiorespiratory endurance should be what causes bumps in the road. Today, when bringing the bar back to the ground from overhead, bring the bar to the hips and then guide it to the ground. This is to keep the bar from bouncing everywhere. These do not need to be bar-facing burpees. You want to focus on staying low as you jump over the bar. Use a two-foot take-off and landing during the burpee over the bar.  Look back to 6/5/2021, “Ingrid” as a reference for today’s loading, time, and intensity

Leave a Reply