Friday June 24th – Diamond Hill CrossFit
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Friday June 24th

23
Jun

Friday June 24th

22.06.24

INTENDED STIMULUS

4 faster “mini-chippers.”

Finish both the run and row in under 4:00.

Finish the chest-to-bar pull-ups and burpees-to-target in under 4:30.

Sprint the run and row without much of a game plan.

Each athlete should come up with their own strategy that will allow them to move as fast as possible on the chest-to-bar pull-ups and burpees-to-target.

RX

On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
1000/900-m row

LEVEL 2

On a 20:00 clock, each for time:
From 0:00-5:00:
700-m sprint

From 5:00-10:00:
60 chest-to-bar pull-ups

From 10:00-15:00:
60 burpees-to-target

From 15:00-20:00:
1000/900-m row

LEVEL 1

On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint

From 5:00-10:00:
75 ring rows

From 10:00-15:00:
50 burpees-to-target

From 15:00-20:00:
800/600-m row

SKILL WORK

Post-workout:
1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry

STRETCHING

1:00 banded shoulder stretch/side
1:00 foam roll lats / side

WHITE BOARD BRIEF

Target time | 14:00-17:00

In today’s workout, athletes will complete the allotted work within the 5:00 time constraint. Once they finish the work in the 5:00 window, they rest the time remaining.

We don’t want athletes to over-pace the row and run. There’s something special about an 800-m run and an 1000-m row because the distance isn’t short enough for an all-out sprint, but it’s not long enough to pace. The speed should be something that becomes hard about 1/3 of the way through. Once the athlete reaches that point, they need to do their best to mentally stay in it and finish strong.

75 chest-to-bar pull-ups are not easy to finish in under 5:00. A lot of athletes will think they need to open up with a very big set to make this more manageable when in reality it won’t help. Instead, advise your athlete to perform their largest sustainable rep scheme across the 75 reps. An example could be as simple as performing 15 sets of 5 reps with short rest periods. Another example could be an athlete performing 7 sets of 10 reps and then finishing with a set of 5 reps. Regardless of the rep scheme chosen, it should be something that they can consistently hold for the majority of the 75 reps.

The burpees need to be a steady grind. 15 reps per minute will have an athlete finishing at the 5:00 mark, which is slower than what we want and still relatively tough. Athletes are going to have to move fast to get this done. A good strategy for most athletes could be to hold just above 15 reps per minute and then turn it up a notch for the last 25 reps. The time made up in the final 25 reps should allow the athlete to finish in under 4:30.

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