Wednesday June 22nd – Diamond Hill CrossFit
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Wednesday June 22nd

21
Jun

Wednesday June 22nd

22.06.22

INTENDED STIMULUS

10:00-14:00.

American swings.

Complete the first 6-7 rounds unbroken.

Take no more than :05-:15 to transition between movements to keep the intensity high.

Lighter take on the thruster for our monthly focus & with an object other than a barbell.

RX

10 rounds for time:
10 KB swings (53/35 lb)
10 dumbbell thrusters (35/25 lb)

LEVEL 2

10 rounds for time:
10 KB swings (44/26 lb)
10 dumbbell thrusters (25/20 lb)

LEVEL 1

10 rounds for time:
8 KB swings (26/18 lb)
8 dumbbell thrusters (15/10 lb)

SKILL WORK

Pre-workout:
On a 10:00 clock:
1 thruster
– Build to your heaviest single.

STRETCHING

2:00 frog stretch
1:00 figure 4 on wall / leg

WHITE BOARD BRIEF

Target time | 10:00-14:00

The middle of our week is a tough combo of lighter KB swings and DB thrusters. The volume and load is just light enough that it should be manageable to do unbroken, but 10 rounds should add up very quickly.

Both of these movements involve the hips and legs creating momentum to help the arms take a load overhead. Both the posterior and the shoulders are going to be VERY fatigued from this combo.

The goal is to keep both movements unbroken. Start with short transitions and progressively increase your break time between movements as the workout progresses.

We want this workout to be fast-paced with a lot of back-and-forth action. If the transitions are slow or the sets need to be broken up, we won’t get that stimulus. Scale the load accordingly to be able to “ping pong” back and forth between both movements.

Before the workout, we’ll pair up to build to a heavy thruster. The bar will come from the rack and we’ll have about ten minutes to find a heavy single, and maybe even a new 1-rep max!

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