Friday October 14th – Diamond Hill CrossFit
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Friday October 14th

13
Oct

Friday October 14th

22.10.14

INTENDED STIMULUS

Double strength day!

Go for a true unbroken set of handstand push-ups during your first set. There should be a massive drop-off in reps after set 1.

The shoulder press will likely feel heavier than normal because of all the handstand push-ups performed earlier. Athletes should still try and start around 70-80% of their 1 rep max and build to a heavy 3 reps.

Athletes will rest 3:00 between every set.

RX

3 sets for reps:
Max-rep unbroken handstand push-ups

then…

5 sets for load:
3 shoulder presses

LEVEL 2

3 sets for reps:
Max-rep unbroken box piked push-ups

then…

5 sets for load:
3 shoulder presses

LEVEL 1

3 sets for reps:
Max-rep unbroken box push-ups

then…

5 sets for load:
3 shoulder presses

SKILL WORK

Post-workout:
Accumulate:
100 alternating shoulder taps in a handstand

STRETCHING

3 sets:
10 ATY raises
:30 reach, roll, and lift

WHITE BOARD BRIEF

Target reps/load| “Max” reps, 80%+

Today we have a double strength day, which is pretty rare! It also falls in line with our monthly gymnastics focus.

For the handstand push-ups, we want everyone to push the first set to the absolute max; go until you physically can’t and do whatever is necessary to get these reps done. Whether that’s holding at the top of the handstand or the bottom of the headstand, go for it.

Expect there to be a massive drop-off after set 1 if you truly go to a max effort. That is perfectly okay. This is a great test to see how well your body recovers and to see how close you can get back to the max set.

During the shoulder presses, aim to start around 70-80% of your 1 rep max. Expect the weights to feel significantly heavier in today’s workout because of performing the handstand push-ups before it. Regardless, we want everyone to push heavy and build to a tough 3 reps.

Rest around 3:00 after each set in today’s workout.

Let’s have some fun!

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