Monday August 15th – Diamond Hill CrossFit
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Monday August 15th

14
Aug

Monday August 15th

22.08.15

INTENDED STIMULUS

7:00-12:00 CAP.

All squats unbroken, every round.

Finish the 24-calorie row in 1:30 or less.

Slightly pace the row to better manage faster paces and larger sets on the squats.

Looking for athletes to challenge their leg stamina with more challenging efforts on two very redundant, lower-body movements.

RX

For time:
12-9-6-9-12:
Front squats (155/105 lb)
24-18-12-18-24:
Calorie row
– 21-15-10-15-21 calories for women

LEVEL 2

For time:
12-9-6-9-12:
Front squats (125/85 lb)
24-18-12-18-24:
Calorie row
– 21-15-10-15-21 calories for women

LEVEL 1

For time:
12-9-6-9-12:
Front squats (85/55 lb)
15-12-9-12-15:
Calorie row
– 12-10-8-10-12 calories for women

SKILL WORK

Post-workout:
EMOM 6:
3 front squats
– From floor or rack.

STRETCHING

1 set:
1:00 foam roll quads
1:00 couch stretch/side

WHITE BOARD BRIEF

Target time | 7:00-12:00 CAP

The start of our week is a short-to-moderate duration burner that’s going to challenge leg stamina and strength.

The loading of the front squats is moderate, but will likely feel heavier because of the effort on the row AND the ascending reps in the back-half of the workout.

Because the load will likely feel heavier during the workout than in the warm-up, it’s important that athletes choose one that can be moved with relative ease. The goal of this workout is to do every set of squats unbroken, even though the legs will be extremely fatigued.

Scale to keep the squats unbroken. However, athletes can pace the row to a small degree to leave energy for the barbell. If the load isn’t an issue, athletes should move AFAP on the row and still try to sprint on the squats.

Afterwards we’ll perform an EMOM 6 of 3 squats from the floor/rack. This is additional strength work with the goal of being able to build to heavier loads when the legs are already extremely fatigued.

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