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

Sunday May 22nd

21
May

Sunday May 22nd

22.05.22

INTENDED STIMULUS

A fast workout similar in time domain and movement pattern to Friday’s workout.

Complete 5-7 rounds in today’s workout.

Your fittest athlete may be able to hold a round on the minute for the majority of this workout.

Your athletes should be able to complete the sumo deadlift high pulls in 3 sets or less for the entire workout.

No movement should take longer than 1:00 to complete at any point.

RX

AMRAP 9:
10 box jumps (24/20 in)
11 sumo deadlift high pulls (95/65 lb)
– Athletes must step down from the box.

LEVEL 2

AMRAP 9:
10 box jumps (20/18 in)
11 sumo deadlift high pulls (75/55 lb)
– Athletes must step down from the box.

LEVEL 1

AMRAP 9:
10 box jumps (18/12 in)
11 sumo deadlift high pulls (44/35 lb kb)

SKILL WORK

Post-workout:
Accumulate:
3:00 hollow rock hold

STRETCHING

2 sets:
:30 calf stretch/side
:30 couch stretch/side
:30 standing hamstring stretch/side

WHITE BOARD BRIEF

Target rounds | 5-7

Today’s workout is going to be quite the pulse raiser. Athletes should be moving back and forth between movements relatively quickly. Some of your better athletes may be able to accumulate 9 rounds, which is a blistering pace. Most will fall between 5 and 7 rounds.

Athletes should select a weight on the sumo deadlift high pulls that allows them to finish the 11 reps in 3 sets or less for the entire workout. At no point should this movement have to become fast singles.

Encourage your athletes to find a pace on the box jumps that allows them to continuously move. We want athletes jumping today regardless of the height. The reason for this is that the jump creates an aerobic stimulus that we’re chasing. Step up only if the athlete has an injury.

You can either make a lot or lose a lot of time during transitions today. Your pace should allow you to finish one movement, take a breath or two, and start the next. We want to avoid catching our breath by resting :15-:20 at a time between movements.

Leave a Reply