Tuesday January 17th – Diamond Hill CrossFit
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Tuesday January 17th

16
Jan

Tuesday January 17th

23.01.17

HEAVY DAY

INTENDED STIMULUS

Build to a heavy 5-rep of each movement.

Complete the dips immediately after the pull-ups.

Lift once every 3:30

RX

7 sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips

LEVEL 2

5 strict/banded pull-ups
5 strict/banded ring dips

LEVEL 1

7 sets:
9 ring rows
9 box dips

SKILL WORK

Post-workout:
400-m DB farmers carry

STRETCHING

2 sets:
:20 doorway pec stretch/side
20 banded pull-aparts

WHITE BOARD BRIEF

Target | Build to a heavy set of 5 pull-ups and 5 dips.

This week’s heavy day focuses on the pushing and pulling with the upper body after yesterday’s leg-heavy AMRAP.

The goal is to build to a heavy set of 5 reps of a weighted strict pull-up and dip across 7 sets.

Because there are a lot of sets and rest will be limited, make small jumps and work to preserve ROM rather than making large jumps in weight.

Transition into the dips immediately after completing the pull-ups.

After the workout, there’ll be a 400-m farmers carry that can be treated like heavy accessory work, a sprint workout, or both!

 

 

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