Friday July 28th – Diamond Hill CrossFit
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Friday July 28th

27
Jul

Friday July 28th

23.07.28

INTENDED STIMULUS

At least :30-:45 to accumulate burpees in the early rounds, working to maintain the same number of burpees in later rounds.

Loading should be moderate and based on the shoulder press.

Athletes should try to go unbroken on the three weightlifting movements, however, it should take no more than 2 sets to complete the 12 reps.

RX

7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (115/70 lbs)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest

LEVEL 2

7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (85/55 lbs)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest

LEVEL 1

7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (45/35 lbs)
4 front squat
4 thrusters
AMRAP burpees
1:30 rest

SKILL WORK

Rest, stretch, recover.

STRETCHING

:30 banded tri stretch/side
:30 banded pec stretch/side

WHITE BOARD BRIEF

Target reps | 60+ total burpees.

Today we have a seven-round workout with a combination of work and rest.

The weightlifting complex is meant to be unbroken; you should not have to break up the 12 reps more than once.

Choose a moderate barbell load based on your capacity in the shoulder press. This might mean that the front squats and thrusters are a little easier and that is ok.

You should have at least :30 to perform burpees – shooting for 8+ reps – in each round.

After the workout, we will focus on stretching and recovery.

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