Thursday February 16th – Diamond Hill CrossFit
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Thursday February 16th

15
Feb

Thursday February 16th

OPEN 23.1 Announcement at 3pm today, click here to watch 

23.02.16

INTENDED STIMULUS

Heavy lifting day relative to each athlete’s capacity.

Practice footwork and timing throughout each lift.

Increase loading across as many sets as possible.

Perform a new set every 3:00.

Compare to 10/20/2022.

RX

7 sets for load:
3 split jerks

SKILL WORK

Rest, stretch, recover

STRETCHING

1:00 banded shoulder stretch/arm

1:00 banded figure 4/leg

WHITE BOARD BRIEF

Target load | Heavy relative to capacity.

Today is an opportunity to go heavy on a lift that we don’t see too often. Because of this, we need to focus on our footwork in the warm-up.

The split jerk is a valuable lift because, unlike the push jerk, it allows us to receive our maximal amount of load overhead.

If you know your heaviest split jerk, you should look to complete your first set around 65-70% of this load. Otherwise, as we warm up, we will increase the loading to something that is challenging and start there.

Start a new set every 3:00. This will keep us moving and allow for plenty of rest.

Compare your scores to 10/20/2022.

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