Wednesday January 5th – Diamond Hill CrossFit
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Wednesday January 5th

4
Jan

Wednesday January 5th

22.01.05

INTENDED STIMULUS

Complete the workout between 7:00-12:00.

Perform the back squats unbroken.

Able to perform at least 5 unbroken handstand push-ups every time you kick up.

RX

For time:
27-21-15
Back squats (165/110 lb)
Handstand push-ups

LEVEL 2

For time:
27-21-15
Back squats (135/95 lb)
15-12-9
Handstand push-ups

LEVEL 1

For time:
27-21-15
Back squats (95/65 lb)
DB strict press

SKILL WORK

Pre-workout:
On a 10:00 Clock:
Build to a heavy power clean + front squat.

STRETCHING

2 sets
:30 banded shoulder distraction / side
:30 banded hip distraction / side

WHITE BOARD BRIEF

If you look at today’s workout, it should look very similar to Monday’s workout. Both incorporate a squat and an overhead movement. One overhead movement is an inverted gymnastics movement while the other is a shoulder-to-overhead movement. This redundancy is programmed with the intent of developing stamina.

Athletes should consider using the same weight as Monday’s workout, however the back squat will be an easier movement than the squat clean. So some athletes may choose to go heavier than they did on Monday.

With that in mind, the weight of the back squat should be something you can keep on your back for the entire set. It may not be fast, but it should be unbroken.

As for the handstand push-ups, expect to rest between sets. As long as you are performing a consistent set of 5 reps at a time, you are where you need to be. If you have handstand push-ups but the Rx’d volume is too much, consider reducing the reps to 15-12-9.

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