Monday November 1st – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday November 1st

31
Oct

Monday November 1st

21.11.01

INTENDED STIMULUS

1.) Complete each interval in less than 4:00.
2.) Consider starting each interval at a moderate pace, then increasing
your pace as you progress through the 1600/1200m.
3.) Default to a C2 Row or Ski if needed

PARTNER WOD

RX

Every 5:00 for 4 Sets:
Bike 2500/2100m

LEVEL 2

Every 5:00 for 4 Sets:
Bike 2200/1800m

LEVEL 1

Every 5:00 for 4 Sets:
Bike 1800/1400m

SKILL WORK

3 Sets:
1:00 Plank Hold
100m DB Front Rack Carry (50/35#)
100m DB Waiter Carry + Farmer Carry

STRETCHING

Accumulate:
1:00 Alternating Standing Figure Four Stretch
:45 Standing Calf Stretch / Side

WHITE BOARD BRIEF

Target Time | 3:30-4:00 / interval
• Record your fastest and slowest intervals.
• November’s monthly focus turns its gaze toward weightlifting. We will see an increase in barbells, heavier workouts, strength + met-con days, and heavy lifting sessions. But we will also continue to add in days like today to give your bodies a rest. Today’s bike intervals provide a nice transition for our bodies from October’s higher skill gymnastics focus into November’s weightlifting focus.
• Attack today’s workout based on how you feel. As long as you can finish each interval in under 4:00, you don’t need to scale. We will have plenty of time during the warm-up to review some foundational squatting mechanics that will help us out later in the week. And we will have plenty of time post workout to complete the skill work.

 

.

Leave a Reply