Wednesday September 28th – Diamond Hill CrossFit
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Wednesday September 28th

27
Sep

Wednesday September 28th

22.09.28

HUMP DAY HELP

Easy Recipe

INTENDED STIMULUS

15:00-20:00.

Faster and shorter time domain workout after yesterday’s long row.

Smooth and steady on the pistols.

Complete the thrusters in 5 sets or less.

Complete the snatches in 4 sets or less.

RX

For time:
100 alternating single-leg squats
50 thrusters (95/65 lb)
25 hang power snatches

LEVEL 2

For time:
100 assisted alternating single-leg squats
50 thrusters (75/55 lb)
25 hang power snatches 

LEVEL 1

For time:
100 alternating step-back lunges
50 thrusters (45/25 lb)
25 hang power snatches 

SKILL WORK

Pre-workout:
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

STRETCHING

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target time | 15:00-20:00.

Today’s workout involves a lot of similar movement patterns. Going from the single-leg squats into the thrusters is going to be very fatiguing on your quads. Going from the thrusters into the hang power snatches will be very fatiguing on the shoulders.

The goal for today is to move smoothly and steadily. Completing 100 reps of the single-leg squats is going to take some time, try and find a rhythm and just keep moving.

Hold big sets on thrusters with a lighter weight. You should be able to pick up the bar and complete around 10 reps every time.

The hang power snatch is probably going to feel decently heavy by the time you complete the thruster but it should still be manageable to complete 7-10 reps every time. Hold on as long as you can to get it done.

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