Tuesday June 22nd – Diamond Hill CrossFit
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Tuesday June 22nd

21
Jun

Tuesday June 22nd

HEAVY DAY

WORKOUT GOALS
1.)  Press reps do not have to be unbroken, but you should be able to perform at least 5 reps at a time.
2.)  Maintain unbroken ring rows throughout the entire workout.
3.) Heaviest loading should occur on the final two sets.

ALL LEVELS
FOR LOAD
22-18-14-10-6-2
DB Strict Press
Unbroken Feet-Elevated Ring Rows
– Increase strict press loading each round.

Accessory

ACCUMULATE
1:00 L-Sit Hold
1:00 Strict Leg Raises
1:00 Seated Leg Raise

Stretching

3 SETS
:30 Banded Shoulder Stretch / Side
:30 Tricep Stretch / Side
:30 Doorway Stretch / Side

Notes

Target Time | No longer than 24:00 spent on the workout.
DB Loading | Should get increasingly heavier relative to each individual person.
 Today’s workout is not for time, but instead load. The goal is to perform each set of DB Strict Press with a heavier set of DBs. The round of 22 reps will be your lightest set of DBs and the round of 2 reps will be your heaviest set of DBs. On the ring rows, maintain the same movement choice throughout the entire workout. In the warm-up, you should be able to perform at least 5-7 reps of whatever ring row option you choose. Ring rows will get tough. Because this workout is not for time, there is no need to rush between sets or exercises. Rest as long as you need to before picking the DBs up again or getting your hands back on the rings. Any time you do either, you want to feel like you can perform at least 5-7 reps

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