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

  • 141028

    "Those who weep recover more quickly than those who smile." - Jean Giradoux

     

    - Gymnastics - 

    EMOM for 10min:

    Even: Pistols x :30/:40

    Odd: HS walk/HS hold x :30/:40 

     

    - Conditioning - 

    5 rounds for AMRAP:

    1min: - burpees

    2min: - KB swings  (1.5/1)

    3min: - 200m run

    4min: - walking lunges

    5min: - box jumps  (24/20)

     

    - Mobility - 

    T-Spine Peanut Mash w/ BB OH x 20-30 pulses

    Banded Lat/Serratus Opener x 2-3min ea side

    Lateral Seam Lacrosse Ball mash x 2-3min ea side

     

    ** Competitor Training ** 

    - Strength -  

    1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) - heaviest possible, rest 90 sec.

    1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) - heaviest possible, rest 90 sec.

     

    - Conditioning - 

    Every 3 minutes, for 24 minutes (8 sets):
    Run 400 Meters
    10 Box Jump-Overs (30″/24″)
    1 Clean (Power or Full)

    Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

     

    ** Convict Conditioning ** 

    Pull-ups  3-5 work sets

    Squats  3-5 work sets

    Calf work  3-5 work sets


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