Sunday February 21st – Diamond Hill CrossFit
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Sunday February 21st

20
Feb

Sunday February 21st

Rock Pigeon

WORKOUT GOALS

1.) Heavy deadlifts, completed in two sets or less.
2.) Light, low skill movement on the thruster and plate hops.
3.) 5+ rounds.

RX

AMRAP 15
7 Deadlifts (315/225#)
21 Med Ball Thrusters (20/14#)
28 Plate Hops (45/25)

Level 2

7 Deadlifts (225/155#)
21 Med Ball Thrusters (16/12#)
28 Plate Hops (45/25)

Level 1

AMRAP 15
7 Deadlifts (135/95#)
21 Med Ball Thrusters (12/8#)
14 Plate Hops (45/25)

Stretches

2 SETS
1:00 Alternating Seated Torso Twist
1:00 Sit and Reach Straddle

Accessory

Rest, Stretch, and Recover.

Notes

Today’s workout is all about the deadlift. You should choose a load that forces you to break up reps as you reach later rounds. The med ball thruster should be light and simple. Choose a load that feels as such. The plate hops should be fast. Choose a height that allows you to move through reactive jumps without thinking. The overall goal is to complete five rounds or more. This means completing a set of movements each minute.

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