Thursday April 21st – Diamond Hill CrossFit
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Thursday April 21st


Thursday April 21st



Finish the workout in 10:00-15:00.

More advanced athletes should push as close to 10:00 as possible. ✔ Athletes should be able to perform 5-7+ reps unbroken with the load chosen for the workout.

Each set of single-leg squats should take no longer than 2:00 to complete.


4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (115/75 lb)


4 rounds for time:
30 assisted single-leg squats
15 sumo deadlift high pulls (95/65 lb)


4 rounds for time:
30 reverse lunges
15 sumo deadlift high pulls (75/55 lb)


3 sets for load:
10 single-leg DB deadlifts/leg
1:00 plank (push-up position)


1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold


Target time | 10:00-15:00

Today’s workout mashes together a high-skill gymnastics movement with a light to moderate weightlifting movement. Expect the weightlifting to elevate your heart rate and for this workout to become more of a conditioning workout.

There are a lot of single-leg squats in the workout, and we should be moving at a constant and consistent pace through the reps — make sure we have the right scaling option to ensure this. In today’s class, we are going to offer three options to scale the single-leg squat. As you warm up, choose a scale that is challenging, but also allows you to keep moving.

The sumo deadlift high pull is an under-utilized movement. It is a bridge movement between a deadlift and a clean or snatch. It allows us to work on the explosiveness of the Olympic lifts without having to worry about the complications of the receiving position. That being said, the weight should allow for explosiveness. You should be able to hang on to the bar for 5-7+ unbroken reps before resting. The weight should be heavier than what athletes have used for the workout Fight Gone Bad.

No round should take longer than 4:00. Keep moving and keep your eye on the clock.

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