Wednesday May 26th – Diamond Hill CrossFit
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Wednesday May 26th

25
May

Wednesday May 26th

EMOM – Strength

WORKOUT GOALS
1.) Start with 60-70% of your best push press or something that requires focus, attention, and effort to lift.
2.) Increase the push press weight across as many rounds as possible.
3.) Complete the gorilla rows and weighted hip extensions in no more than two sets

RX
EMOM 18
Minute 1 | 2 Push Press
Minute 2 | 12 KB Gorilla Rows (35/26#)
Minute 3 | 10 Weighted Glute Bridges (45/35#)
– Increase push press weight across as
many rounds as possible.

LEVEL 2
EMOM 18
Minute 1 | 2 Push Press
Minute 2 | 12 KB Gorilla Rows (26/18#)
Minute 3 | 10 Weighted Glute Bridges (35/25#)

LEVEL 1
EMOM 18
Minute 1 | 2 Push Press
Minute 2 | 12 KB Gorilla Rows (26/18#)
Minute 3 | 10 Weighted Glute Bridges (25/20#)

Accessory

ON A 5:00 CLOCK
Max Distance KB Waiters Walk + KB Front Rack
Hold (35/26#)

Stretching

2 SETS
:45 Supine Figure-4 Stretch / Side
1:00 Reach, Roll, and Lift

Notes

Target | Increase push press weight across as many sets as possible.
Push Press | Start at a moderate loading and increase weight.
KB Gorilla Rows | Break into no more than 2 sets. Use a challenging loading.
Weighted Glute Bridges | Break into no more than 2 sets. Use a challenging loading.
 This is a strength-building workout focused on upper body work while developing midline strength at the same time. The push press weight today is going to be different per person. The goal is to use at least 70% of your best push press. During the workout, you can increase or decrease the weight as desired. This load should be something that requires focus, attention, and effort to lift.  Athletes should have at least :20 to rest and rotate to the next exercise. Athletes should be able to complete the gorilla rows and weighted hip extensions in no more than two sets

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