Monday December 26th – Diamond Hill CrossFit
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Monday December 26th

25
Dec

Monday December 26th

22.12.26

INTENDED STIMULUS

8:00-12:00.

Chip away at both exercises with large chunks of reps.

Athletes should be able to perform at least 20 reps per movement with the weight they choose.

Higher volume workout.

RX

2 rounds for time:
50 alternating DB snatches (50/35 lb)
50 wall-ball shots (20/14 lb)

LEVEL 2

2 rounds for time:
50 alternating DB snatches (40/25 lb)
50 wall-ball shots (16/10 lb)

LEVEL 1

2 rounds for time:
30 alternating DB snatches (25/15 lb)
30 wall-ball shots (10/6 lb)

SKILL WORK

Post-workout:
Accumulate with a partner:
40 DB Turkish get-ups

STRETCHING

3 sets:
:20 banded shoulder stretch/side
20 banded pull-aparts

WHITE BOARD BRIEF

Target time | 8:00-12:00

There are only two rounds of today’s workout, but the reps within each round are high. This will test your muscular stamina.

In order to hit the intended stimulus, it is important that you get the loading correct for both movements. This way you can keep moving and chipping away at the reps in front of you.

The loading for both the DB and the wall ball should be something that you can perform at least 20 reps unbroken. If you can do more, that is great! Some of our more advanced athletes may be able to go unbroken on a set of 50 reps.

Look to manage your reps so that you can reduce the amount of time you look at the DB or wall ball. Pushing to failure will cause us to rest longer. Consider sets of 20/20/10 in an attempt to minimize your rest time.

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