Wednesday December 21st – Diamond Hill CrossFit
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Wednesday December 21st

20
Dec

Wednesday December 21st

22.12.21

HUMP DAY HELP

“Nutrition during the holidays adding extra stress?”

Click here to see how we can help.

INTENDED STIMULUS

10:00-15:00 CAP.

Advanced athletes can push to go sub 10:00.

Heavy met-con that is relative to each athlete’s capacity.

Complete the overhead squats in 3 sets or less.

RX

For time:
15 DB burpee box overs (40/25 lb) (24/20 in)
15 deadlifts (285/190 lb)
15 overhead squats (155/105 lbs)
15 ring muscle-ups
– Use two DBs for the DB burpee box overs

LEVEL 2

For time:
15 DB burpee box overs (30/20 lb) (24/20 in)
15 deadlifts (225/155 lb)
15 overhead squats (115/75 lbs)
15 jumping ring muscle-ups
– Use two DBs for the DB burpee box overs

LEVEL 1

For time:
15 DB burpee box overs (15/10 lb) (20/18 in)
15 deadlifts (135/95 lb)
15 overhead squats (55/35 lbs)
15 low-ring muscle-ups
– Use two DBs for the DB burpee box overs

SKILL WORK

Rest, stretch, and recover

STRETCHING

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

WHITE BOARD BRIEF

Target time | 10:00-15:00

We are going to go heavy and higher skill in today’s workout. Keep in mind that heavy is relative to each person in this room. Be sure you are pushing your limits and challenging yourself.

Expect to spend the most amount of time on the DB burpee box overs and the ring muscle-ups. Both of these movements could take us around 4:00.

Use a weight for the deadlifts and the overhead squats that challenges you but still allows you to maintain proper mechanics.

Use a weight for the deadlifts where you can complete the 15-reps in 4 sets or less. Remember that the barbell is coming from the ground for the overhead squat, so you either have to snatch it or clean it and transfer it to your back rack. The weight chosen should allow for this and the ability to complete the 15-reps in 3 sets or less.

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