Friday May 5th – Diamond Hill CrossFit
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Friday May 5th

4
May

Friday May 5th

23.05.05

INTENDED STIMULUS

5:00-8:00.

Double-unders in 1:00 or less.

2-3 rounds of the push jerks unbroken.

“Sneaky redundancy” between jumping with the rope and jumping with the barbell.

RX

5 rounds for time:
55 double-unders
5 push jerks (155/105 lb)

LEVEL 2

5 rounds for time:
40 double-unders
5 push jerks (125/85 lb)

LEVEL 1

5 rounds for time:
75 single-unders
5 push jerks (85/55 lb)

SKILL WORK

Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.

STRETCHING

2 sets:
:30 calf stretch/side
:30 lacrosse ball shoulder mash/side

WHITE BOARD BRIEF

Target time | 5:00-8:00.

This heavy couplet can be distilled down to “light” jumping at high volume and “heavy” jumping at low volume.

The combination of double-unders and heavy push jerks has a tendency to pull athletes into the toes when working with the barbells.

You’ll need to have the strength to maintain unbroken sets for 2-3 rounds, and emphasizing keeping weight back in the heels will be critical to that task.

This workout is a sprint, so the double-unders should be reduced in volume or scaled to single-unders to prioritize speed.

We also want to see fast transitions, but smooth reps with the bar. This means picking it up quickly, but having a load that can be held overhead and at the shoulder for short rest breaks between reps.

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