Tuesday June 1st – Diamond Hill CrossFit
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Tuesday June 1st

31
May

Tuesday June 1st

EMOM – Strength

WORKOUT GOALS
1.)  Perform each set of Sumo Deadlifts unbroken
2.) Increase load to find a relatively heavy weight for the Sumo Deadlifts
3.) Have at least :20 of rest after finishing the exercises for the second and third exercises

RX
EMOM 21
Minute 1 | 5 Unbroken Sumo Deadlifts
Minute 2 | 15 V-Ups
Minute 3 | 45 Double Unders
– Increase sumo deadlift weight as needed.

LEVEL 2
EMOM 21
Minute 1 | 5 Unbroken Sumo Deadlifts
Minute 2 | 10 V-Ups
Minute 3 | :45 Double Unders or 45 DU/90 SU

LEVEL 1
EMOM 21
Minute 1 | 5 Unbroken Sumo Deadlifts
Minute 2 | :45 Tuck-ups
Minute 3 | :45 Single Unders or 45 DU/90 SU

Accessory

2 SETS
1:00 Glute Bridges (45/35)
1:00 Good Mornings (45/35)
– Rest 1:00 between sets

Stretching

2 SETS
1:00 Alternating Scorpion Stretch
1:00 Sit & Reach

Notes

 The goal in today’s EMOM is to build to a relatively heavy weight in the Sumo Deadlift. Athletes should aim to lift around 70-80%+ of their best deadlift.  As athletes are building up in weight during the specific warm-up, once they reach a weight that would be challenging to lift for 7-8 reps, they are ready to start.  Athletes should have at least :20 of rest before moving to the next exercise.  Today is a great opportunity for athletes to get practice with movements they don’t normally choose. Look to shorten the range of motion or scale the number of reps in these exercises

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