Thursday May 13th – Diamond Hill CrossFit
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Thursday May 13th

12
May

Thursday May 13th

“Clone Trooper”

WORKOUT GOALS
1.)  Complete this workout in less than 17:00.
2.) Use a moderate-to-heavy deadlift weight that allows you to complete all deadlift sets in 3 sets or less.
3.) Avoid walking during all the carries, use your fitness to pick up the
pace.

RX
2 ROUNDS FOR TIME
200m DB Front Rack Carry (35/25#)
10 Deadlift (275/185#)
100m DB Farmer Carry
5 Deadlift
50m DB Front Rack Lunges
5 Box Jump Over (30/24”)
– Must stand on top of the box and then
step down, no rebounding

LEVEL 2
2 ROUNDS FOR TIME
200m DB Front Rack Carry (25/15#)
10 Deadlift (205/135#)
100m DB Farmer Carry
5 Deadlift
50m DB Front Rack Lunges
5 Box Jump Over (24/20”)

LEVEL 1
2 ROUNDS FOR TIME
200m DB Front Rack Carry (15/10#)
10 Deadlift (135/95#)
100m DB Farmer Carry
5 Deadlift
30m DB Front Rack Lunges
5 Box Step Over (24/20”)

Accessory

Before the workout, build to a heavy 1-rep
double overhand grip deadlift.

Stretching

3 SETS
5 Standing Figure 4 Stretch / Side
:30 Standing Hamstring Stretch
:30 Frog Stretch

Notes

 Goal: 16:00 or less. This workout is a different type of strength-focused workout. You have heavier deadlifts to
work through, but you also have a lot of time under tension with the carries. Think about moving methodically through this workout. Avoid sprinting through one movement and then resting significantly after that. Find a consistent pace that lets you move at a similar pace throughout the entire workout. Don’t be afraid of the loading. Today’s loading should feel moderately heavy. Load up to a weight that you can successfully perform multiple sets of 5 reps before resting. Moderately heavy weights are those weights that we can successfully lift for 3-7 reps across
multiple sets. It shouldn’t be a weight that causes the breakdown of movement quality

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