Friday June 11th – Diamond Hill CrossFit
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Friday June 11th

10
Jun

Friday June 11th

INTERVAL – HELEN

WORKOUT GOALS
1.) Complete all rounds in less than 3:30.
2.) Rounds don’t need to be unbroken, but they need to be complete quickly and in 1-2 sets.
3.) Make sure you have a run distance you can finish in 2:00 or less

RX
EVERY 4:00 X 5 ROUNDS
400m Run
21 KB Swings (53/35#)
12 Pull-ups

LEVEL 2
EVERY 4:00 X 5 ROUNDS
400m Run
21 KB Swings (44/26#)
7 Pull-ups

LEVEL 1
EVERY 4:00 X 5 ROUNDS
400m Run
21 KB Swings (26/18#)
12 Jumping Pull-ups/Ring Rows

Accessory

3 SETS
5 Ring Push-ups
5 Dive Bomber Push-ups (Scaled)
5 Narrow Grip Push-ups

Stretching

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

Notes

Target | Finish each round in 3:30 or less.
Loading | Use loading and pull-up options that allow you to finish each movement in 2 sets or less.
RX | We recommend that you can perform at least 10 pull-ups in a row and complete multiple rounds of KB swings without rest.
Today you want to be able to move fast without pushing to a burnout pace. If you need to sprint in order to hit the time goal, then you are likely taking on more than you should. Instead, we are looking to find the fastest sustainable pace we can maintain across all rounds. If you get into trouble and end up time capping a round, cut the run distance in half for the next round. Then, if you feel recovered, you can increase run distance slowly on the rounds after that.

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