Monday March 15th – Diamond Hill CrossFit
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Monday March 15th

14
Mar

Monday March 15th

Happy Birthday!!!!

“Mink”

WORKOUT GOALS

1.) Finish all rounds in 2:15 or less.
2.) Practice negative split pacing on all rounds.
3.) Work on row stroke timing and efficiency.

RX

8 ROUNDS FOR TIME
500/450m Row
– Rest 1:00 in between rounds

Level 2

8 ROUNDS FOR TIME
450/400m Row
– Rest 1:00 in between rounds

Level 1

8 ROUNDS FOR TIME
400/300m Row
– Rest 1:00 in between rounds

Stretching

1:00 Calf Stretch / Side
1:00 Hamstring Stretch / Side
1:00 Quad Stretch

Accessory

ON A 7:00 CLOCK
Practice Bar or Ring Muscle-up or Kipping Pullups or Banded Pullups

Notes

Keep all intervals under 2:15. Focus on practicing negative split pacing across as many rounds as possible. This means
that your average pace gets faster during the back half of each distance. You only have 1:00 to rest between all rounds. You won’t have maximal rest time to maintain a sprint pace. Instead, try to find the fastest pace you can hold across all rounds. Alternatively, you can start slower and then increase your pace across each round. For example, you could finish round 1 at 2:00, finish round 2 at 1:55, and so on. This workout should look and feel simpler (but not easy). This is your chance to recover from Friday’s Open test and choose your own intensity and pacing. We will focus on reviewing the sprint start in the warm-up and should have plenty of time for muscle-up practice post-workout. This will set us up well for tomorrow’s higher skill workout.

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