Thursday March 23rd – Diamond Hill CrossFit
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Thursday March 23rd

22
Mar

Thursday March 23rd

23.03.23

INTENDED STIMULUS

7:00-12:00.

Complete box jump-overs in 1:00-2:00.

Finish the shoulder-to-overheads in 1-2 sets and spend no more than 2:00.

Spend no more than 6:00 on rope climbs.

RX

For time:
30 box jump-overs (M:24/20 in, F:18 in + 25 lb)
20 shoulder-to-overheads (135/95 lbs)
10 rope climbs
– Must clear the box.

LEVEL 2

For time:
30 box jump-overs (M:18 in + 25 lb/F:18 in)
20 shoulder-to-overheads (105/70 lbs)
5 rope climbs
– Must clear the box.

LEVEL 1

For time:
30 box step-overs (24/20 in)
20 shoulder-to-overheads (75/45 lbs)
10 rope pull-to-stands

SKILL WORK

Post-workout:
7 sets:
1 strict weighted pull-up (add weight each rnd) / 2 strict pull-ups / 3 negative pull-ups / 4 hard ring rows

STRETCHING

2 sets:
:30 calf stretch/leg
:30 lacrosse ball roll/foot

WHITE BOARD BRIEF

Target time | 7:00-12:00.

Today’s workout is pedal to the floor chipper. Push the pace on the first two movements, and then meet the challenge to keep that pace on the rope climb head-on. Expect the jumping from the box jump-overs to make the legs feel heavy and then the shoulder-to-overheads to make the shoulders feel like boulders. The combination should have an impactful effect on the rope climbs.

The box jump-overs should be fast. Choose a height that allows you to keep moving through these reps.

Push press or a push jerk on the shoulder-to-overhead reps to keep you moving and get them done in 1-2 sets.

As for the rope climbs, expect these to be more challenging than you think after the first two movements. Plan on spending anywhere from 3:00 and no more than 6:00 completing these reps.

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