Tuesday June 28th – Diamond Hill CrossFit
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Tuesday June 28th

27
Jun

Tuesday June 28th

22.06.28

INTENDED STIMULUS

8:00-13:00

Use a weight that you can complete the push jerks in 3 sets or less each round.

Keep moving on the box jump-overs.

Practice weights and heights that you can cycle for 7-8 reps in a row each round.

Avoid using a weight that is so light that you finish everything in unbroken sets.

RX

3 rounds for time:
15 push jerks (135/95 lb)
15 box jump-overs (24/20 in)

LEVEL 2

3 rounds for time:
15 push jerks (105/75 lb)
15 box jump-overs (20/18 in)

LEVEL 1

3 rounds for time:
15 push jerks (75/45 lb)
15 box step-overs (18/12 in)

SKILL WORK

Post-workout:
EMOM 8:
:30 max ring dips/strict dips/box dips

STRETCHING

3 sets:
10 ATY raises
:30 doorway pec-stretch/side

WHITE BOARD BRIEF

Target time | 8:00-13:00

Today’s workout is fast and furious. Both movements require an aggressive hip opening on every rep, challenging athletes to hang on to the barbell for big sets and keep moving on the box jump-overs.

Choose a weight that allows athletes to finish the 15-reps in 3 sets or less. Some may be able to go unbroken on 1 or 2 sets, and all athletes are encouraged to try.

Expect the box jump-overs to be a place where you feel completely out of breath. Try to make yourself keep moving. Each rep you complete gets you closer to finishing the workout.

After the workout, we are going to spend some time practicing ring dips and improving upon that skill.

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