Sunday September 25th – Diamond Hill CrossFit
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Sunday September 25th

24
Sep

Sunday September 25th

22.09.25

INTENDED STIMULUS

10:00 or less.

Complete the DB snatches and DB overhead carries unbroken.

A lot of muscular fatigue in the shoulders and grip.

RX

5 rounds for time:
10 alternating DB snatches (60/40 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

LEVEL 2

5 rounds for time:
10 alternating DB snatches (50/30 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

LEVEL 1

5 rounds for time:
10 alternating DB snatches (35/20 lb)
50-ft DB overhead carry, left
50-ft DB overhead carry, right

SKILL WORK

Pre-workout:
On a 10:00 clock:
Handstand walk practice

STRETCHING

2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side

WHITE BOARD BRIEF

Target time | 10:00 or less

This is one of those workouts where you look at it and say “that’s it?” and then when you’re done think, “wow that was tough”.

Select a DB weight that challenges you to go unbroken for all the movements. This weight should be heavier than normal but not over-the-top heavy.

Your shoulders and grip are going to become very fatigued because you will be holding onto a DB the entire workout. If you have never done an OH carry before, the fatigue caused by this movement will be very surprising.

It’s likely that one arm is weaker than the other, and the overhead carry will expose this. Select your DB weight based on what your weaker arm can handle.

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