Thursday August 5th – Diamond Hill CrossFit
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Thursday August 5th

4
Aug

Thursday August 5th

“HEAVY DAY”

WORKOUT GOALS
1.) Lift a relatively heavy load for all 8 sets
2.) Complete a set of push jerks, double unders, and box step-ups in 3:00 or less
3.) Increase load across as many sets as possible

RX
FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk
– Perform 50 double unders/100 Single Unders and 10 box
step-ups (24/20”) immediately after each set of push
jerks. Rest as needed between sets.

LEVEL 2
FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk
– Perform 25 double unders/75 Single Unders and 10 box
step-ups (20/18”) immediately after each set of push
jerks. Rest as needed between sets

LEVEL 1
FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk
– Perform 75 single unders and 10
box step-ups (18/14”) immediately after each
set of push jerks. Rest as needed
between sets.

Accessory

Rest, stretch, and recover

Stretching

ACCUMULATE
1:00 Doorway Stretch / Side
1:00 Foot Lacrosse Ball Roll / Side

Notes

Target | Plan on lifting a relatively heavy load for all 8 sets. This means a weight that is challenging but not a max effort.
As a percentage, this should be between 60-80% of your best lift. In today’s workout, we have a heavy lift with a little bonus fitness immediately following the lift. Once you finish the jump rope and box step-ups, you can rest before
performing the next set of push jerks. One set should take no more than 2:30-3:00 to complete. If this does not seem
possible, we will look to scale reps of the jump rope and box step-ups.  Athletes should expect to rest between :30-1:00 between sets. We have allotted for 28:00 of work during the workout portion of today’s class. This means you can spend no more than 3:00 per set. This includes the work and the rest.

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