Wednesday December 14th – Diamond Hill CrossFit
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Wednesday December 14th

13
Dec

Wednesday December 14th

22.12.14

HUMP DAY HELP

CLICK HERE FOR 3 EASY HOLIDAY RECIPES!!

 

INTENDED STIMULUS

4-5+ rounds.

Quick light sprint of a workout after yesterday’s squat cleans.

Loading should allow for unbroken reps and a quick pace on the farmers carry.

RX

AMRAP 10:
12 DB box step-ups (35/25 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry

LEVEL 2

AMRAP 10:
12 DB box step-ups (25/20 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry

LEVEL 1

AMRAP 10:
12 box step-ups (20/18 in)
12 DB deadlifts (20/15 lb)
100-ft DB farmers carry

SKILL WORK

Post-workout:
Accumulate:
50 DB push-up + renegade rows
– One rep = 1 push-up + 1 renegade row.

STRETCHING

2 sets:
:30 pigeon stretch/leg
:30 frog stretch

WHITE BOARD BRIEF

Target rounds | 4-5+ rounds

Today’s workout is a perfect lighter sprint workout after yesterday’s heavy squat cleans and challenging rope climbs. Push the pedal to the floor on this workout right from the start.

The dumbbell weight should allow you to perform the step-ups and the deadlifts unbroken for almost every round. Expect your grip to fatigue, but the lighter dumbbell weight should allow you to keep moving. If you find yourself putting the dumbbells down 3 or more times per round, the weight is too heavy.

Move your hands to the back of the dumbbell handle on the farmers carry and let the front head of the DB hang down. This will take some stress and strain off your grip.

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