Sunday May 2nd – Diamond Hill CrossFit
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Sunday May 2nd

1
May

Sunday May 2nd

“GRAPEFRUIT”

WORKOUT GOALS
1.) 3-4 rounds
2.) Focus on achieving complete and consistent range of motion on the
planks and hip extensions.
3.) Try to maintain the complexity of the single-leg squat when scaling

RX
AMRAP 12
20 Single-Leg Squats
40 Knee-to-Elbow In Plank
20 Barbell Glute Bridges (75/55#)

LEVEL 2
AMRAP 12
20 Single-Leg Squats to a Box
40 Knee-to-Elbow In Plank
20 Barbell Glute Bridges (65/45#)

LEVEL 1
AMRAP 12
20 Single-Leg Squats to a Box
30 Knee-to-Elbow In Plank
20 Barbell Glute Bridges (45/33#)

ACCESSORY

3 SETS
12 Alternating Single-Leg Deadlifts (35/25#)
12 DB Pullovers

STRETCHING

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

NOTES

Target: 3-4 rounds. This is the final workout for the “Skills & Drills” monthly focus. Try to focus on the skill of
the single-leg squats and the glute bridges. Maintain full range of motion and fight for movement quality over speed. Next month we move slightly away from our skill focus toward a lifting and strength focus. Consider scaling the single-leg squat to an assisted version in order to practice the balance and flexibility elements of that movement. Don’t rush and whip through the glute bridges. Move methodically and focus on maintaining your lumbar curve. This is more of a strength-skill movement than a speed movement today. The knee-to-elbows in plank position will fool you. They look very easy but will quickly become difficult. Maintain the full range of motion every time by making sure your knee
touches the opposite elbow

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