Monday January 10th – Diamond Hill CrossFit
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Monday January 10th

9
Jan

Monday January 10th

210110

INTENDED STIMULUS

Fast paced workout in which you are only limited in your ability to move faster.

Finish the workout in around 15:00.

Complete burpees in no more than 1:30.

Keep each row and speed steps to ~2:00 or less.

RX

3 rounds for time of:
500/400-m row
21 burpees
200 speed steps

LEVEL 2

3 rounds for time of:
500/400-m row
15 burpees
200 speed steps

LEVEL 1

3 rounds for time of:
300/200-m row
15 burpees
100 speed steps

SKILL WORK

Pre-workout:
Build up to a 3-rep back squat

STRETCHING

2 sets
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side

WHITE BOARD BRIEF

Target time | 12:00-15:00

Today’s workout looks easy on paper, but don’t be fooled. The goal of this workout is to push each element as much as possible. The faster you go and the harder you push, the more difficult this workout becomes.

In order to hit the stimulus of today’s workout, we have to finish the first round in 5:00 or less. As a first scaling option, adjust the distance of the row.

One key to success in this workout is constant movement. When you finish one element of the workout, immediately move to the next. This is especially true for the burpees. Try to get off the row and get right to the ground for your first rep.

Thinking about our monthly focus, today’s workout is a great way to develop stamina and drive when it comes to performing when you are tired. Oftentimes, we are doing burpees under fatigue in the Open, and today’s workout is no different.

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