Friday August 6th – Diamond Hill CrossFit
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Friday August 6th

5
Aug

Friday August 6th

“OLIVE”

WORKOUT GOALS
1.) Finish today’s workout in less than 20:00.
2.) Complete each 400 run in 2:15 or less.
3.) Perform the Russian KB swings in 3 sets or less

RX
FOR TIME
400m Run
50 Russian KB Swings (53/35#)
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings

LEVEL 2
FOR TIME
400m Run
50 Russian KB Swings (44/26#)
200m Run
50 Sit-ups
200m Run
50 Sit-ups
400m Run
50 Russian KB Swings

LEVEL 1
FOR TIME
300m Run
50 Russian KB Swings (35/18#)
300m Run
25 Sit-ups
300m Run
25 Sit-ups
300m Run
50 Russian KB Swings

Accessory

PRE-WORKOUT
KB Snatch and Clean & Jerk Practice

Stretching

2 SETS
1:00 Calf Stretch / Side
1:00 Pigeon Stretch / Side

Notes

Target | 13:00-18:00
In today’s workout, prioritize constant movement over going heavier on the KB. Push to use a weight that you can complete 50 reps in 2 sets. In total, there is a mile of running in today’s workout. Athletes that are pushing for a
faster time should really try to push the run. That being said, all athletes should aim to be done with each run by 2:15. If this is too challenging, look to scale the run to 300 or 200m. The sit-ups today don’t need to be fast, but you should be able to keep moving through all 50 reps without a significant stop. One of the keys to success in today’s workout is finishing the run and immediately jumping on the next exercise. So, you want to run fast, but only as fast as you can
seamlessly transition to the next movement. Prior to the workout we will review the KB clean and the KB snatch.

 

 

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