Monday December 12th – Diamond Hill CrossFit
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Monday December 12th

11
Dec

Monday December 12th

22.12.12

INTENDED STIMULUS

4+ rounds.

Moderate loading on the push press.

Row complete in 1:00 or less.

Avoid using a push-press weight that is too light!

RX

AMRAP 8:
250/225m row
8 push presses (155/105 lb)

LEVEL 2

AMRAP 8:
250/225m row
8 push presses (115/75 lb)

LEVEL 1

AMRAP 8 min:
200/150m row
8 push presses (75/45 lb)

SKILL WORK

Post-workout:
On a 10:00 clock for load:
Build to a heavy 2 rep push press

STRETCHING

3 sets:
:30 birddog hold/side
:30 banded tri stretch/arm

WHITE BOARD BRIEF

Target rounds | 4+ rounds

Today’s workout should build our sprinting capacity and our moderate loading strength.

Choose a weight that makes it hard to get through the 8 push presses in 1-2 sets every time.

Push hard to sprint. You want to finish the row or any substitution you use in 1:00 or less. Push hard if you are finishing on the rower, every meter is a rep

Post-workout, we will practice some heavier push presses while fatigued. You will have 10:00 to start from your workout weight and build up to a heavy 2-rep weight.

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