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

  • 141120

    "There are those who look at things the way they are, and ask why... I dream of things that never were, and ask why not?" - Robert Francis Kennedy

     

    - Weightlifting - 

    EMOM for 8min: 

    Power Clean + Front Squat + Push Jerk @ 90%

     

    - Strength - 

    1a) Narrow Grip Bench Press - 80% x 4 x 2, 85% x 3 x 2, 90% x 1 x 1

    1b) Pendlay Row - 4 x 8

    - All reps completed on a 6min clock - 

     

    - Conditioning - 

    AMRAP in 4min:

    6 ring dips

    12 lateral over BB squat jumps

    * rest 2min *

    AMRAP in 4min of:

    10 SDLHP  (95/65)

    10 front squats  (95/65)

     

    - Mobility - 

    Illyiacus/Psoas/Hip flexor mash x 3-5min ea side

    Gut/Oblique Lacrosse Ball on Box mash x 10min total

     

    ** Competitor Training ** 

    1)

    EMOM for 10min:

    3 front squats @ 65%

     

    2) 

    Class Strength 

     

    3)

    AMRAP in 8min of:
    3-6-9-12-15…as high as possible:
    Clean & Press  (95/65)
    Box Jump Overs  (24/20)

     

    ** Convict Conditioning ** 

    HSPU  3-5 work sets

    Bridges  3-5 work sets

    Grip Work  3-5 work sets




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