Tuesday February 15th – Diamond Hill CrossFit
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Tuesday February 15th

14
Feb

Tuesday February 15th

22.02.15

INTENDED STIMULUS

Strength-focused day with a bit of a different structure.

Perform a new set every 1:30.

Perform at least 5 reps on every set with each movement. This means athletes should have a goal of completing at least 90 total reps.

RX

For total reps:
3 sets of shoulder presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push jerks (2/3 bodyweight)
3 sets of strict pull-ups

LEVEL 2

For total reps:
3 sets of shoulder presses (95/65 lb)
3 sets of strict pull-ups
3 sets of push presses (95/65 lb)
3 sets of strict pull-ups
3 sets of push jerks (95/65 lb)
3 sets of strict pull-ups

LEVEL 1

For total reps:
3 sets of shoulder presses (65/45 lb)
3 sets of ring rows
3 sets of push presses (65/45 lb)
3 sets of ring rows
3 sets of push jerks (65/45 lb)
3 sets of ring rows

SKILL WORK

Rest, stretch, recover

STRETCHING

3 sets
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups

WHITE BOARD BRIEF

Target time | 24:00-30:00

Today’s workout offers a different structure to a heavy day.

Athletes should lean more on the side of moving heavier weight or choosing a heavier scaling option as opposed to going lighter and faster. Today’s workout focuses on accumulating volume in all movements and is not a sprint in which we would only get 1-2 reps in each set.

The strict press should feel like the most challenging of all the pressing movements because you do not get to use your lower body. The weight should feel moderately heavy and you should be able to perform at least 5 reps in each set. If you are only able to complete 1-2 reps, the weight is too heavy.

We want to choose an option for the strict pull-ups in which we can perform at least 5 reps in each set. That being said, if you can perform 1-2 strict pull-ups, an option may be to perform those reps and then complete 1-4 additional reps with a band to reach ~5 total.

In order to keep moving and make sure everyone stays on track, aim to complete a new set every 1:30 or so. If you did this exactly, you will finish in about 27:00. Keep an eye on the clock.

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