Friday December 9th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday December 9th

8
Dec

Friday December 9th

22.12.09

Competition Day 2 for Beth (Subscribe to our Youtube Channel below)

https://www.youtube.com/@diamondhillcrossfit2013

INTENDED STIMULUS

Classic CrossFit test, high-rep, lightweight, conditioning workout.

15-25 reps for each movement.

Use the row to push or pace based on the level of fatigue.

Athletes can achieve 30-50 reps on the box jumps and push presses.

Maintain good range of motion despite the volume and fast pacing in this workout.

RX

3 rounds for reps:
1:00 wall-ball shot (20/14 lb)
1:00 push press (75/55 lb)
1:00 box jump (20 in)
1:00 sumo deadlift high pull (75/55 lb)
1:00 row for calories
– Rest 1:00 between rounds.

LEVEL 2

3 rounds for reps:
1:00 wall-ball shot (16/10 lb)
1:00 push press (65/45 lb)
1:00 box jump (20 in)
1:00 sumo deadlift high pull (65/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

LEVEL 1

3 rounds for reps:
1:00 wall-ball shot (10/6 lb
1:00 push press (45/33 lb)
1:00 box step-ups (20/18 in)
1:00 sumo deadlift high pull (45/35 lb)
1:00 row for calories
– Rest 1:00 between rounds.

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot

WHITE BOARD BRIEF

Target reps | 250-350

Fight Gone Bad is a classic CrossFit test that targets metabolic conditioning and high-rep stamina. While there is often a lot of strategy and gaming in workouts like this, we are looking to balance constantly moving while not hitting a wall of muscular fatigue.

We will focus on strict range of motion standards for all movements.

Stay off of your toes during the push press and lock the bar out overhead.

Focus on keeping your arms straight during the SDHP pull.

Tip 1: Move on the rower but don’t ruin yourself on the rower. You get the least amount of reps of the rower compared to other movements.

Tip 2: Pick one movement you excel at, try and set the highest score there, and then try to maintain moderate reps and paces on the other movements.

Tip 3: Most athletes can accumulate the largest scores by prioritizing the push press and wall-ball shots and pulling back on the SDHP and rower. However, all athletes are different.

Leave a Reply