Tuesday May 10th – Diamond Hill CrossFit
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Tuesday May 10th

9
May

Tuesday May 10th

22.05.10

INTENDED STIMULUS

Finish in 8:00-12:00.

Load should feel heavy but allow for sets of 6-7 reps throughout the workout.

Complete the first two rounds of squats in 2-3 sets, and the round of 9 in 1-2 sets.

Look back at workout 220321 (March 21) for comparison with a similar workout that used thrusters.

Spend no more than 2:30 on the first set of sit-ups.

RX

For time:
42 med ball GHD sit-ups
21 front squats (185/125 lb)
30 med ball GHD sit-ups
15 front squats
18 med ball GHD sit-ups
9 front squats

LEVEL 2

For time:
42 med ball GHD sit-ups
21 front squats (135/95 lb)
30 med ball GHD sit-ups
15 front squats
18 med ball GHD sit-ups
9 front squats

LEVEL 1

For time:
30 sit-ups
21 front squats (75/55 lb)
20 sit-ups
15 front squats
10 sit-ups
9 front squats

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

WHITE BOARD BRIEF

Target time | 8:00-12:00

  • Today’s workout is a descending couplet of med ball GHD sit-ups and heavy front squats. The initial volume of the sit-ups is high, and when paired with the load of the squat, we’ll see a tremendous burden on the midline.
  • The squats should be heavy enough that athletes cannot complete the round of 21 unbroken and should need 2-3 sets to get through it without taking more than 2:00. This is a weight with which athletes can complete 6-7 unbroken reps consistently.
  • The med ball GHDs should be methodical in this workout. We want a consistent effort from start to finish without trying to go too fast. If you need to recover, strategically rest during the med ball GHDs.
  • Scale the load of the front squat as needed to meet the stimulus. For the med ball GHDs, scale the  reps down to 30-20-10. Otherwise, a weighted sit-up or V-up will be the substitution.
  • As we warm up, we’re going to practice cycling heavier loads, quickly and well. This means we’ll be completing 5-7 reps as we build, and we need to see the hips always reach full depth to make sure we’re using an appropriate load for the workout.

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