Tuesday May 19th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday May 19th

18
May

Tuesday May 19th

7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557
8:30am Class – Join URL: https://us02web.zoom.us/j/87526893563
12:00pm Class – Join URL: https://us02web.zoom.us/j/96082985153
5:00pm Class – Join URL: https://us02web.zoom.us/j/98439693042
6:30pm Class – Join URL: https://us02web.zoom.us/j/95950825727
 
Warm Up 1:
 
10 Burpees, 50 High Knees, 10 Glute Bridge w/ :3 Hold
 

Mobility:
 
 

Warm Up 2:
 
2 Rounds
5 Single Arm Russian KBS, 5 Weighted Dip/Drives(No Press), 5 Strict Press (per side), 5 Goblet Squats.
 
 
Part 1:
 
EMOM 10
Odd: Single Arm Dumbbell Snatch @ 5 each arm
Even: KB/Double DB Romanian Deadlifts @ 12 Reps
 
 
Warm Up 3:
 
5 Devil’s Press with Lighter than WOD weight.
 
 
Part 2:
 
Death By Devil’s Press
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
 
 
Scale:
 
Devil’s Press => Alternating Single Arm Devil’s Press
 
 
Notes:
 
Focus on FORM during Part 1, heavy weight is NOT necessary. Specifically focus on Hip Extension/Glute Contraction to finish both movements. For part 2, do not forget the focus from part 1. Assistance from major posterior movements will help tremendously.
 
Cooldown:
 
Pec Stretch, Foam Roll Glutes/Back
 
 
Alternative:
 
Part 1:
 
EMOM 10
Odd: Barbell Snatch @ 8 reps (light)
Even: Barbell Romainian DL @ 8-12 Reps
 
 
Warm Up 3:
 
5 Devil’s Press with Lighter than WOD weight.
 
 
Part 2:
 
Death By Barbell Devil’s Press (Barbell Pushup into Power Snatch)
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
 
 
Express:
 
Mobility:
 
Lying Glute Stretch  – 1:00/side
 

Warm Up 1:
 
2 Rounds
5 Single Arm Russian KBS, 5 Weighted Dip/Drives(No Press), 5 Strict Press (per side), 5 Goblet Squats.
 
 
Warm Up 2:
 
3 Devil’s Press with Lighter than WOD weight then 3 with WOD weight.
 
 
Part 2:
 
Death By Devil’s Press
0:00 – 1 Rep, 1:00 – 2 Reps, 2:00 – 3 Reps…Etc. Until Failure or 15 Minutes
 
 
Scale:
 
Devil’s Press => Alternating Single Arm Devil’s Press
 
 
Notes:
 
Focus on FORM during Part 1, heavy weight is NOT necessary. Specifically focus on Hip Extension/Glute Contraction to finish both movements. For part 2, do not forget the focus from part 1. Assistance from major posterior movements will help tremendously.
 
 
Cooldown:
 
Pec Stretch, Foam Roll Glutes/Back
 

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