Monday January 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday January 16th

15
Jan

Monday January 16th

23.01.16

Martin Luther King Day – No 5:30am or 7:30pm classes today.

INTENDED STIMULUS

12-16 rep rounds.

20-in box jump over for all athletes; advanced athletes should aim to clear the box for as many reps as possible.

Build capacity and quality of movement in the single-leg squat.

Move quickly throughout the workout and avoid large rests.

Practice high box or high vertical jumps pre-workout.

RX

AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.

LEVEL 2

AMRAP 8:
2 alternating assisted single-leg squats 
2 box jump-overs (20 in)
4 alternating assisted single-leg squats to a box
4 box jump-overs
6 alternating assisted single-leg squats to a box
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.

LEVEL 1

AMRAP 8:
2 alternating reverse lunges
2 box jump-overs (18/12 in)
4 alternating reverse lunges
4 box step-overs
6 alternating reverse lunges
6 box step-overs
– Continue adding 2 reps to each movement until time expires.

SKILL WORK

Pre-workout:
On an 6:00 clock:
Build to a max height box jump

STRECTCHING

1:30 lacrosse ball calves/side
1:00 seated hamstring stretch/side

WHITE BOARD BRIEF

Target | Complete the round of 12 = 84 reps

The goal of this workout is to build or ability to improve the single-leg squat skill under significant leg and metabolic fatigue.

Try to avoid changing the movements today; instead, focus on decreasing the difficulty. Use a variation of the movements that allows you to move consistently through this short AMRAP without hitting rep failure.
For example, consider assisted single-leg squats over reverse lunges or reducing the reps.

If 20-inch box jumps are too easy, try to clear the box for as many reps as possible. That is an extra challenge that will improve your leg power and stamina.

If you struggle with box jumps, try to maintain some form of jump today, even if that means jumping over a bumper plate.

Before the workout, we will practice higher box jumps. If you don’t feel comfortable jumping to a high box, you can practice a high vertical jump to a target.

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