Wednesday November 24th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday November 24th

23
Nov

Wednesday November 24th

21.11.24

INTENDED STIMULUS

Start around 70% of your 1-rep overhead squat max.

Increase loading as much as possible.

Take up to 2:30 of rest between sets.

Use the warm-up to review or PR your 1-rep-max snatch.

RX

9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

LEVEL 2

9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

LEVEL 1

9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

SKILL WORK

Pre-Workout:
Build to a 1-rep squat snatch

STRETCHING

Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Groiner Stretch / Side

Stretching post-workout will help athletes continue to maintain any new range of motion and flexibility they gained from the workout.

WHITE BOARD BRIEF

Target | Increase loading across as many sets as possible.

Start at around 65%-70% of your 1-rep overhead squat max, then increase loading.

Advanced athletes can consider taking the bar out of the rack or off the floor.

Before starting the workout, we will build up to a heavy 1-rep snatch to see if we can get close to the heavy 1-rep snatch we performed at the start of the month.

Prioritize movement quality and range of motion today. Strength is limited by our technical capability and flexibility. When we lack technical capacity and flexibility, we need to add loading slowly so it doesn’t take away from our ability to focus on those two skills.

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