Friday December 16th – Diamond Hill CrossFit
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Friday December 16th

15
Dec

Friday December 16th

22.12.16

INTENDED STIMULUS

Heavy day!

Start at a heavy weight and build to a very heavy set of 5 reps.

Aim to start around 75-80% of the 1-rep max.

Rest 3:00 between sets to allow for recovery.

ALL LEVELS

5 sets for load:
5 back squats

SKILL WORK

Rest, stretch, and recover

STRETCHING

2 sets:
1:00 quadricep foam roll
1:00 saddle stretch

WHITE BOARD BRIEF

Target load | Relatively heavy to the individual.

Today’s workout is a heavy day! The goal for today is to ensure that every set is heavy enough for you to get stronger. Make sure that all 5 sets are heavy enough to be actual working sets.

Build throughout the 5 sets, starting with something heavy and then finishing with a very heavy set of 5 reps.

Heavy is the goal today but of course, ensure you move well. Only go as heavy as your technique allows.

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