Monday February 27th – Diamond Hill CrossFit
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Monday February 27th

27
Feb

Monday February 27th

23.02.27

INTENDED STIMULUS

All sets 70% or higher.

Build to a heavy set of 3-reps.

Complete all 7 sets on a 20:00 clock and rest 2:00-3:00 between sets.

Last completed on September 23, 2022.

RX

7 sets for load:
3 overhead squats

SCALED

7 sets for load:
5 overhead squats

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
1:00 foam roll quads
15 reach-roll-lift on foam roller

WHITE BOARD BRIEF

Target load | Build to a heavy 3-rep overhead squat.

Kicking off the week is an overhead squat heavy day with an opportunity to find a new 3-rep-max.

All sets should be 70% or more of your 1RM overhead squat, gradually increasing in load.

There will be 20:00 to complete all sets. This means that there should be 2:00-3:00 of rest between each set.

Rest less between sets 1-4 when the loads are lighter and more between sets 5-7 when they’re heavier.

If you cannot squat with load overhead, substitute with overhead lunges or front squats for load.

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