Monday June 14th – Diamond Hill CrossFit
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Monday June 14th

13
Jun

Monday June 14th

ASH GRAY

WORKOUT GOALS
1.) Perform negative splits on the run.
2.) Break the handstand walk in to manageable sets.
3.) Maximize rest time between events.

RX
ON A 16:00 CLOCK
From 0:00 – 12:00:
1600m Run
From 12:00 – 16:00:
Max Distance Handstand Walk

LEVEL 2
ON A 16:00 CLOCK
From 0:00 – 12:00:
1600m Run
From 12:00 – 16:00:
Pike Walks Around Box

LEVEL 1
ON A 16:00 CLOCK
From 0:00 – 12:00:
1600m Run
From 12:00 – 16:00:
Max Distance Bear Craw

Accessory

ON A 7:00 CLOCK
Accumulate Handstand Push-ups, Pike Pushups, or Seated DB Strict Press

Stretching

3 SETS
:30 Press Up Hold
:30 Quad Stretch / Leg

Notes

Run | Finish in less than 12:00
Handstand Walk | If we are proficient with walking on our hands, aim for 250-ft+
 In today’s workout, we have two events with two separate scores. In the run, in each 400m split your goal is to run a little faster. This is called a negative split. As an example, if your best 1600m run is 8:00, then you should aim to hit your
first 400m around 2:05. Then get a little faster with each run, 2:00, 1:57, and 1:55. These splits would help you PR by :03. So, before your athletes start, help them plan out each 400m interval and set them up for success.  For the handstand walk, choose an option that is going to challenge you. If you always bear crawl on these days, try a wall walk or a pike walk around a box. Varying up your scaling options is a great way to continually get better.  The warm-up today will cover all scaling options and prepare you for both events in this workout

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