Friday May 20th – Diamond Hill CrossFit
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Friday May 20th

19
May

Friday May 20th

22.05.20

INTENDED STIMULUS

Practice sprint pacing in this workout.

Finish in 7:00-12:00 with MOST athletes done under 10:00.

Be able to complete most rounds unbroken and never need more than 3 sets each movement.

Faster pace on the KB with a shorter range of motion.

Take no more than 1:30 on the burpees and jump the feet directly over the KB.

RX

5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (53/35 lb)

LEVEL 2

5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (44/26 lb)

LEVEL 1

5 rounds for time:
15 burpees
15 KB swings to shoulder height (26/18 lb)

SKILL WORK

Post-workout:
On a 5:00 clock:
Max Turkish get-ups

STRETCHING

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

WHITE BOARD BRIEF

Target time | 7:00-12:00

This workout is intended to be swift and intense. We want athletes to move at a fast, but sustainable pace on the burpees and rip it on the swings.

The burpees shouldn’t take longer than 1:30 and the swings should be unbroken for the first 2-3 rounds.

This workout should feel like running a max-effort mile in the sense that you’re not sprinting, but you’re moving relatively fast for an extended period of time. It’s sustainable at first, but it catches up to you by the end.

To set a good pace, the first round needs to be finished in 2:00. Scale the reps of each to 15 if needed and the load of the KB swing can be adjusted as much as necessary to go fast and unbroken.

For today, we also want to make sure the burpee involves the feet jumping directly over the KB. This will mean jumping the feet higher up from the burpee and higher as you move laterally across the kettlebell.

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