Monday June 27th – Diamond Hill CrossFit
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Monday June 27th

26
Jun

Monday June 27th

22.06.27

INTENDED STIMULUS

Simpler workout before more complex movements later in the week.

5+ rounds.

:45-1:15 on the rows, 1:30-2:00 on the runs, and :45-1:30 on the squats.

Start at a pace that feels “slow” to stay consistent across what will be our longest workout of the week.

RX

AMRAP 20:
200-m run
30/27-cal. row
40 air squats

LEVEL 2

AMRAP 20:
200-m run
25/20-cal. row
40 air squats

LEVEL 1

AMRAP 20:
150-m run
20/15-cal. row
20 air squats

SKILL WORK

Rest, stretch, recover

STRETCHING

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

WHITE BOARD BRIEF

Target | 5+ rounds

We’re kicking off the week with a longer, simple workout that is heavy on cardiorespiratory endurance and stamina.

The goal of this workout is to complete 5 or more rounds. This means finishing the first round faster than 4:00 and holding that pace throughout the workout.

To hit that 4:00 round, we can scale the distance of the run and the reps of the squats to finish each in 1:30. The calories on the row can be scaled so that it won’t take longer than 2:00.

Plan to start the first round SLOWER than you want to avoid coming out hot, maintaining that pace or potentially speeding up towards the end.

Prior to the workout, we’ll spend some time squatting really slowly on the wall, finding good positions and preparing to squat well AND fast during the workout.

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