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

  • 141022 Happy Birthday Mom!

    “In youth we learn; in age we understand.” - Marie Von Ebner-Eschenbach

     

    - Weightlifting - 

    EMOM for 8min: 

    Power Clean + Jerk - build from 60-70% every min, go for the 1RM if it's there

     

    - Strength - 

    1a) Bench Press - 65% x 8 x 1, 75% x 8 x 1, 80% x 6 x 2

    1b) Renegade Row - 3 x 10

     - All reps completed on a 5min clock - 

     

    - Conditioning - 

    For total reps:

    1min DU

    AMRAP in 5min of:

    6 S2O  (185/125)

    12 KB Swings  (2/1.5)

    1min DU

     

    - Mobility - 

    Kneeling Hip Set x 3-5min ea side

    TFL lacrosse ball mash x 3-5min ea side

    Adductor KB mash x 3-5min ea side

     

    ** Competitor Training ** 

    Clean & Jerk - 60% x 2+1, 65% x 2+1, 70% x 2+1, 75% x 2+1, 80% x 2+1, 2+1RM, rest as needed between sets

    Front Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2, 2RMRest as needed between sets

    - Conditioning - 

    For time:

    30 box jumps, 30/26 inch box

    30 bar muscle ups

    30 kettlebell swings, 2/1.5 pood

    30 walking lunges with 95/65

    30 knees-to-elbows

    30 push presses, 95/65

    30 good mornings,95/65

    30 wall ball shots, 20/14 ball to 11-foot target

    30 burpees

    30 triple-unders

    Scale muscle ups to c2b pull ups and triple unders to 100 double unders. Elbows must touch elbows and not triceps. THAT DOES NOT COUNT. 

     

    ** Convict Conditioning ** 

    Pushups  3-5 work sets

    GHD sit-ups  3-5 work sets

    Grip work  3-5 work sets

    day

    Happy Birthday Momma!!

     

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