Friday April 2nd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday April 2nd

1
Apr

Friday April 2nd

Good Friday Schedule

No 5:30am or 4:00pm classes today

“Apgar”

WORKOUT GOALS

1.) Use a moderate-to-heavy loading for the deadlifts.
2.) Finish each round in under 3:30.
3.) Complete all lunges in an unbroken set.
4.) Try to keep the calories per hour above 1200/900

RX
5 ROUNDS FOR TIME
7 Deadlifts (275/185#)
14/10 Calorie Row
28 Lunges
– Rest 1:00 between rounds

LEVEL 2
5 ROUNDS FOR TIME
7 Deadlifts (185/125#)
14/10 Calorie Row
28 Lunges
– Rest 1:00 between rounds

LEVEL 1
5 ROUNDS FOR TIME
7 Deadlifts (135/95#)
10/8 Calorie Row
28 Lunges
– Rest 1:00 between rounds

Stretching

3 SETS
1:00 Press-ups
:30 Alternating Figure-4 Stretch
:30 Couch Stretch / Leg

Accessory

Rest, stretch, and recover.

Notes

Complete all rounds in under 3:30. Complete the workout in under 21:00 Pick the heaviest load that you can lift for 5-7 reps in a row. Rx’d requires that we can deadlift 275/185# for 7 reps in a row. If you are breaking the deadlift into 3 sets or more in the first round, then we will reduce your weight. Heavy weights in workouts should not lead to failed reps or a breakdown in mechanics. Pace the row based on how you feel. You can push it if you feel less fatigued. Aim to complete the lunges in a consistently paced unbroken set. You have 1:00 rest between rounds. Your score is your total time including your rest.

 

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