Wednesday February 15th – Diamond Hill CrossFit
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Wednesday February 15th

14
Feb

Wednesday February 15th

23.02.15

HUMPDAY HELP

“Exercise is only ONE part of the equation to get results “

INTENDED STIMULUS

Today’s score is heaviest back squat load.

Back squats start at a moderate weight and increase across all 5 sets.

Maintain 3-5 man makers every single round.

Man maker can be a thruster out of the squat or a stand, reset, and press or jerk overhead.

RX

EMOM 21:
Minute 1 | DB manmakers (50/35 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

LEVEL 2

EMOM 21:
Minute 1 | DB manmakers (35/20 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

LEVEL 1

EMOM 21:
Minute 1 | DB manmakers (20/15 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.

SKILL WORK

Rest, stretch, recover

STRETCHING

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

WHITE BOARD BRIEF

Target load | Heavy relative to stimulus.

Today is an opportunity to go heavy under fatigue.

Your score will be the max 5-rep back squat load.

That said, today is not a traditional heavy day because you will be coming to the barbell off 1:00 of man makers. 

Choose a DB load that allows you to maintain 3-5 man makers every round.

We’ll take some time to build up to a moderate starting back squat load before the workout begins.

If you are a newer athlete or seeking more of a conditioning focus today, go lighter on the back squats and shoot for 5-10 man makers each round.

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