Thursday February 24th – Diamond Hill CrossFit
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Thursday February 24th

23
Feb

Thursday February 24th

22.02.24

INTENDED STIMULUS

Either have athletes build to a 3-rep max for the day or find a moderately heavy weight and stay there for 5 sets.

Athletes should be squatting between 75-100% of their 1-rep max.

Rest at least 2:00 to 3:00 between sets.

Get as many athletes upside down as possible during the post-workout skill session.

ALL LEVELS

5 sets for load:
3 back squats

SKILL WORK

Post-workout:
Accumulate:
2:00 in a handstand (Advanced shoulder taps)
– Stomach facing the wall.

STRETCHING

Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back

WHITE BOARD BRIEF

Target | Build to a heavy 3-rep back squat

Today’s heavy day is a 5×3 back squat where we’ll either build to a 3-rep max or stay at a challenging weight for 5 sets. Regardless, your athletes should be squatting at 75-100% of their 1-rep max for all 5 sets.

If athletes plan on doing the Open workout tomorrow,  they should consider not lifting too heavy and focus on form and speed of each rep instead.

If athletes aren’t going to do the Open workout, we want to see them build to a new 3-rep max if it’s there.

If your athlete is going to build to a 3-rep max, they should start light and add weight each set. A good starting point would be 75% of their 1-rep max, adding 5-10 lb each set from there on.

Advise athletes to leave their ego at the door. Some days the weights don’t move like we want them to. If that’s the case, stay on the lighter side.

As weight gets heavier, form tends to break down. We want to ride the line of safety and perfection. If it isn’t safe, don’t allow athletes to progress and have them strip off weight.

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