Tuesday May 4th – Diamond Hill CrossFit
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Tuesday May 4th

3
May

Tuesday May 4th

“May The Force

WORKOUT GOALS
1.) Complete 4-5 rounds in each AMRAP.
2.) Use a heavier loading for the strict press and base all other movements on that weight.
3.) Make sure you can finish all barbell movements in 2 sets or less.
4.) Focus on full range of motion over speed in all reps.

RX
ON A 19:00 CLOCK
From 0:00 – 5:00:
AMRAP 5:
5 Strict Press (115/75#)
5 Front Squats (115/75#)
From 7:00 – 12:00:
AMRAP 5:
5 Overhead Squats (115/75#)
7 Push-ups
From 14:00 – 19:00:
AMRAP 5:
5 Thrusters (115/75#)
9 Up-Downs

LEVEL 2
ON A 19:00 CLOCK
From 0:00 – 5:00:
AMRAP 5:
5 Strict Press (95/65#)
5 Front Squats (95/65#)
From 7:00 – 12:00:
AMRAP 5:
5 Overhead Squats (95/65#)
5 Push-ups
From 14:00 – 19:00:
AMRAP 5:
5 Thrusters (95/65#)
9 Up-Downs

LEVEL 1
ON A 19:00 CLOCK
From 0:00 – 5:00:
AMRAP 5:
5 Strict Press (65/45#)
5 Front Squats (65/45#)
From 7:00 – 12:00:
AMRAP 5:
5 Overhead Squats (65/45#)
7 Knee Push-ups
From 14:00 – 19:00:
AMRAP 5:
5 Thrusters (65/45#)
9 Up-Downs

ACCESSORY

Before the workout, build to a heavy 1-rep strict
press from the floor.

STRETCHING

3 SETS
:30 Reach, Roll, Lift/Side
:30 Banded Lat Stretch/Side

NOTES

 Rest 2:00 after you complete each AMRAP. Complete 4-5 rounds in each AMRAP.  Use a barbell loading that allows you to complete all of the barbell lifts in 2 sets or fewer. Avoid using a weight that will cause failure. The strict press loading should be the most challenging weight. Breaking that lift into 2 sets from the start will help you manage your fatigue. If you are using a loading that prevents you from finishing a single round in 1:00 or less, then consider reducing the loading.  We will build up to a heavy 1-rep strict press before the start of the workout. Take this weight from the floor and work on accumulating multiple sets of successful reps

 

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