Wednesday September 14th – Diamond Hill CrossFit
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Wednesday September 14th

13
Sep

Wednesday September 14th

22.09.14

HUMP DAY HELP & ADVICE

Don’t break it, Replace it.

INTENDED STIMULUS

10:00-15:00.

Push jerks should be unbroken for the majority of the workout.

Chest-to-bar pull-ups should take no more than 3 sets.

The sumo deadlift high pulls should be completed in 2 sets or less.

Grip and shoulder fatiguing workout.

RX

5 rounds for time:
15 push jerks (95/65 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (95/65 lb)

LEVEL 2

5 rounds for time:
15 push jerks (85/55 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (85/55 lb)

LEVEL 1

5 rounds for time:
15 push jerks (65/45 lb)
12 ring rows
9 sumo deadlift high pulls (65/45)

SKILL WORK

Pre-workout:
4 sets:
5 push presses

STRETCHING

30 reach, roll, and lift

WHITE BOARD BRIEF

Target time | 10:00-15:00.

Focus on cycling a light barbell for moderately big sets today. The push jerk weight should be light enough so that you can complete the 15 reps unbroken for at least 3 out of the 5 rounds. Some of you may consider push-pressing this weight, but we are going to advise against that because we want everyone to focus on building quality movement patterns with the push jerk. This will also save your shoulders and allow you to move faster during the chest-to-bar pull-ups and sumo deadlift high pull.

If you can’t complete the chest-to-bar pull-ups in 3 sets or less, either lower the reps or scale to pull-ups. The 12 reps are intended to be fast, so if you are breaking the 12 into 3 sets, the rest should be minimal.

The sumo deadlift high pull is going to affect both your shoulders and grip. The weight for this movement should be light. Ideally, this movement is broken up into 2 sets or unbroken for the entire workout.

Expect to feel your shoulders and grip fatigue. The constant holding of the barbell and rig is going to tax the forearms quickly.

If you’re an advanced athlete, your goal is to try and go unbroken for the entire workout and limit your rest between movements.

Before starting, you will have the opportunity to build to a heavy 5-rep push press

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