Wednesday August 11th – Diamond Hill CrossFit
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Wednesday August 11th


Wednesday August 11th



1.) Complete today’s workout in 18:00 or less.
2.) Finish the calories on the bike in 1:30 or less.
3.) Use a light to moderate load on the sumo deadlift high pull. This should allow the athlete to perform at least 5 reps at a time.


5 Rounds For Time:
10 Box Jumps (24/20”)
15 Sumo Deadlift High Pulls (115/75#)
20/16 Calorie Bike


5 Rounds For Time:
10 Box Jumps (20/18”)
15 Sumo Deadlift High Pulls (95/65#)
18/13 Calorie Bike


5 Rounds For Time:
10 Box Step-ups (24/20″)
15 Sumo Deadlift High Pulls (55/35#)
14/8 Calorie Bike


Rest, Stretch & Recover


3 Sets:
1:00 Press-ups
:30 Alternating Figure-4 Stretch
:30 Couch Stretch / Leg


Target | 13:00-18:00
• In today’s workout look for the bike to be the most challenging part of the workout. The faster you push
on the bike, the faster you will complete the workout. However, this will also increase the difficulty of the
workout. Look to find a smooth pace that you can breath, get off the bike, and get right to the next round.
• The weight on the sumo deadlift high pull should be light to moderate. If you are completing the 15 reps
unbroken, you should be using the Rx’D load. If not, you should have to break up the reps no more than twice.
• Use the first round as an opportunity to test the “waters”. Dip a toe in first before getting your entire body
wet. Then on the second round, consider moving a little faster or slowing it down a little bit.
• Due to the overall volume and challenging workouts this week, we won’t add in any extra accessory today.
Give your all to the workout and then enjoy some much needed rest and recovery post workout

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