Tuesday December 6th – Diamond Hill CrossFit
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Tuesday December 6th

5
Dec

Tuesday December 6th

22.12.06

INTENDED STIMULUS

5:00-10:00 CAP.

Light and fast.

Complete the front squats in 2 sets or less for rounds 30 and 20. The round of 10 should be unbroken.

Complete the round of 30 burpees in 2:45 or less.

RX

For time:
30-20-10:
Lateral burpees over bar
Front squats (95/65 lb)

LEVEL 2

For time:
30-20-10:
Lateral burpees over bar
Front squats (75/55 lb)

LEVEL 1

For time:
20-15-10:
Lateral burpees over bar
Front squats (45/33 lb)

SKILL WORK

Pre-workout:
Every 1:30 x 6 sets:
7 hang power cleans
– Cycle the bar as quickly as possible.

STRETCHING

1:00 banded shoulder stretch/side
1:00 couch stretch/side

WHITE BOARD BRIEF

Target time | 5:00-10:00.

This workout is intended to be short and sweet. The sweet part may be a stretch but we definitely want it to be on the shorter side!

Aim to complete the front squats in 2 sets or less during the rounds of 30 and 20. The round of 10 should be unbroken. Pick a weight that feels very light. If you have any doubts about whether you can perform this weight in 2 sets or less, then it’s too heavy.

Find a burpee pace that allows you to move quickly but sustainably. When you’re done, you should be able to pick up the bar right away for the front squats.

Think of this workout as if you were merging on a highway. Start smooth and steady and as you get closer to merging, speed up. The round of 30 should be smooth, get slightly faster during the round of 20, and then leave nothing in the tank for the round of 10.

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