Wednesday April 28th – Diamond Hill CrossFit
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Wednesday April 28th

27
Apr

Wednesday April 28th

“Kiwi”

WORKOUT GOALS
1.) 10:00-15:00
2.) Use a double overhand grip on the deadlift.
3.) Complete the lunges and deadlifts in 2 sets or fewer each round

RX
5 ROUNDS FOR TIME
50 Double Unders (100 SU)
20 DB Front Rack Lunges (50/35#)
12 Deadlift (225/155#)
– Use a double overhand grip on deadlift.

LEVEL 2
5 ROUNDS FOR TIME
40 Double Unders (100 SU)
20 DB Front Rack Lunges (40/30#)
12 Deadlift (155/105#)

LEVEL 1
5 ROUNDS FOR TIME
100 Single Unders
20 DB Front Rack Lunges (20/15#)
12 Deadlift (95/65#)

ACCESSORY

AMRAP 9
12 DB Good AM
9 DB Overhead Squats / Arm

STRETCHING

2 SETS
1:00 Cat Cow Stretch
:30 Seated Hamstring Stretch / Side
:30 Banded Hamstring Stretch / Side

NOTES

Goal: 10:00-15:00. Use moderate loadings for the lunges and deadlifts. This means you should use a loading
that allows you to finish all movements in 1-2 sets at a moderate pace. If you feel like you could do 20+ lunge reps in a row, then the weight is too light. Practice a double overhand grip on the deadlifts. This will improve your grip strength as well as your upper back strength.  We will also introduce another high-skill movement in today’s accessory work.

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