Tuesday December 13th – Diamond Hill CrossFit
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Tuesday December 13th

12
Dec

Tuesday December 13th

22.12.13

INTENDED STIMULUS

Athletes should finish in the 10:00-15:00 range but focus more on load than time.

Record the loads used for each set in your notes.

Increase the loading across clean sets.

As long as athletes can repeat quick singles, they can use heavier weights on the cleans.

1:00-2:00 to finish each set of cleans.

RX

For load:
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.

LEVEL 2

For load:
12 squat cleans
1 rope climb
10 squat cleans
1 rope climb
8 squat cleans
1 rope climb
6 squat cleans
1 rope climb
4 squat cleans
– Increase loading across each set of squat cleans.

LEVEL 1

For load:
12 hang squat cleans
3 pull-to-stands
10 hang squat cleans
3 pull-to-stands
8 hang squat cleans
3 pull-to-stands
6 hang squat cleans
3 pull-to-stands
4 hang squat cleans
– Increase loading across each set of squat cleans.

SKILL WORK

Post-workout:
For time:
Max hang from pull-up bar

STRETCHING

3 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side

WHITE BOARD BRIEF

Target rounds | Increase clean loading across sets.

Try not to focus on the time domain today as long as you can finish in 10:00-15:00. This workout is all about building upper body pulling strength and strength in the clean.

Begin at a moderate weight for the 12 squat cleans. For example, athletes who typically use Rx would pick between 155-185 lbs for the 12 reps.

Choose weights for each round that you can move for quick singles.

You should be able to finish each set of cleans in 1:00-2:00.

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