Thursday February 11th – Diamond Hill CrossFit
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Thursday February 11th

9
Feb

Thursday February 11th

“GOOSE”

Workout Goals:

1) Use heavier loadings to balance a strength and endurance focus.
2) 5+ rounds
3) Use a heavier weight for front squats that you can clean from the ground.

RX

AMRAP 20
100m DB Front Rack Carry
(50/35#, 2 Laps)
10 Front Squats (185/125#)
100m DB Front Rack Carry
20 Bar-Facing Burpees

Level 2

AMRAP 20
100m DB Front Rack Carry
(35/25#, 2 Laps)
10 Front Squats (135/95#)
100m DB Front Rack Carry
10 Bar-Facing Burpees

Level 1

AMRAP 20
100m DB Front Rack Carry
(25/15#, 2 Laps)
10 Front Squats (75/45#)
100m DB Front Rack Carry
10 Burpees

Stretching

3 Sets:
5 Scorpion Stretch / Side
:30 Press Up Hold/Cobra Stretch
10 Alternating Plank Reach & Twist

Accessory

3 Sets:
15 Single DB Chainsaw Row / Side
30 Single DB Good Mornings
1:00 Weighted Glute Bridge Hold

Notes

5+ rounds. Use a barbell loading that you can consistently finish in 2-3 sets and take from the floor successfully. Pace this workout by moving slowly but consistently on the burpees. Consider 1 rep every 5-7 seconds or doing 7-7-6 rep chunks with short rest in between. This workout is all about the idea of “slow is smooth, smooth is fast.” Not rushing early on will help you make the most of your fitness and achieve the best score in this workout. If you think you will struggle with the weight, then consider reducing the weight instead of the reps. Reduce the burpee reps so you can finish in less than 1:30.

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