Welcome to CrossFit Diem

Welcome to CrossFit Diem! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • 140922

    "It is not easy to find happiness in ourselves, and it is not possible to find it elsewhere." - Agnes Repplier

     

    - Weightlifting - 

    1) Hang Snatch (below knee) - build to a heavy single

    - All reps completed on a 5min clock - 

    2) Snatch (TNG) - 3 x 5 using 80% from #1

    - All reps completed on a 5min clock - 

     

    - Strength - 

    1a) BTN Push Press - 65% x 6 x 4

    1b) Pull-ups - 3 x ME

    - All reps completed on a 5min clock - 

     

    - Conditioning - 

    AMRAP in 2min:

    10 box jumps  (24/20)

    10 push press  (95/65)

    * 2min rest * 

    - repeat for 4 cycles - 

     

    - Mobility - 

    Lateral seam mash x 5-10min ea side (tricep, lat, serratus)

     

    ** Competitor ** 

    3 position snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max, rest as needed b/w sets

    Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM (no more than 3 additional sets, complete on a 3 minute clock

    Push Press - 70% x 5, 75% x 5, 5RM (no more than 4 additional sets, complete on a 2-2.5 minute clock

    C2B Pull ups

    A) x5 reps, x10 reps, x15 reps, x max reps

    B) x4 reps, x8 reps, x12 reps, x max reps

    C) x3 reps, x6 reps, x9 reps, x max reps

    super set w/

    Handstand Push ups

    A) x10 reps, x15 reps, x20 reps, x max reps

    B) x7 reps, x10 reps, x15 reps, x max reps

    C) x3 reps, x5 reps, x10 reps, x max reps

    Again, please stay with the same letters that you’ve been using the previous 2 weeks. Even if you are better than what you see above. Just go with it.

    For this week, if you are A) for both movements, do 5 c2b, rest 1 minute, then 10 hspu, rest 1 min, then 10 c2b, rest 1 min, then 15 hspu, etc.

     

    ** Convict Conditioning ** 

    HSPU  3-5 work sets

    Bridges  3-5 work sets

    Grip Work  3-5 work sets

    Monday Motivation

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