Thursday April 29th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday April 29th

28
Apr

Thursday April 29th

Heavy Day

WORKOUT GOALS
1.) Increase loading across as many sets as possible.
2.) Take the bar from a rack 
3.) Focus on maintaining consistent footwork and landing positions

RX and LEVEL 2
FOR LOAD
1-1-1-1-1-1-1-1-1-1-1-1
Split Jerk

LEVEL 1
FOR LOAD
2-2-2-2-2-2-2-2-2-2
Split Jerk

ACCESSORY

3 SETS
10 Seated Sots Press
2:00 Strict Muscle-ups/Strict Pullups/Banded Pullups

STRETCHING

3 SETS
:30 Cross-body Shoulder Stretch / Side
10 A-T-Y Drill

NOTES

 Increase loading across as many sets as possible. Avoid overloading and achieve all successful sets. Focus on the hip extension mechanics as well as creating consistent footwork. Avoid loading up to weights that prevent you from improving and correcting your footwork.  Make sure that you feel comfortable dropping the bar if you fail a rep. We don’t want to bring a barbell back to the shoulders if we failed to complete that rep. It is safer to drop it to
the floor and step out of the way. Consider who you want your partners to be. We want to partner up based on relative height and strength. If you don’t want to take the bar from the rack, you can take it from the floor. Post-workout we will continue to strengthen our shoulders and work on our high-skill monthly focus. We will review the strict muscle-up

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