Friday the 13th!!! – Diamond Hill CrossFit
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Friday the 13th!!!

12
May

Friday the 13th!!!

22.05.13

INTENDED STIMULUS

Finish in 12:00-18:00.

Athletes should be able to perform 10+ steps in a row before resting.

This workout will test your athletes’ lower-body muscular endurance as well as their mental toughness.

Expect to take between 300-400 steps.

RX

For time:
400-m walking lunge

LEVEL 2

300-m walking lunge

LEVEL 1

200-m walking lunge

SKILL WORK

Pre-workout:
EMOM 6:
10 alternating single-leg squats

STRETCHING

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

WHITE BOARD BRIEF

Target time | 12:00-16:00

Encourage as many athletes as possible to do this workout Rx’d.

Today’s workout is going to test your athletes’ ability to mentally push. Their legs are going to be feeling like jello early on and their willingness to keep moving will decrease quickly.

Your athlete should be able to take more than 10 walking lunge steps in a row before needing a break each time.

For today’s workout, continuous movement is key. We would prefer athletes try to find a pace that will allow them to move for a longer distance without needing to rest than at a speed that moves quickly but results in a lot of rest.

Give your athletes mini goals to achieve throughout the 400-m walking lunge. For example, walk 50 m at a time before resting. If your athlete can do this 8 times successfully, they will be finished — this isn’t an easy task.

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