Monday September 12th – Diamond Hill CrossFit
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Monday September 12th

11
Sep

Monday September 12th

22.09.12

INTENDED STIMULUS

This workout contains five “sprint style” rounds. Finish each round in 3:30 or less. Rest with any remaining time within the 5:00 interval.

Finish the bike in 1:10 or less each round.

Power cleans should be done in 2 sets or less. Lunges should be unbroken.

Finish the burpees in 1:10 or less each round.

RX

Every 5:00 x 5 rounds:
15/12 calorie assault bike
12 hang power cleans (135/95 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges 

LEVEL 2

Every 5:00 x 5 rounds:
15/12 calorie assault bike
12 hang power cleans (95/65 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges

LEVEL 1

Every 5:00 x 5 rounds:
11/8 calorie assault bike
12 hang power cleans (75/45 lb)
8 lateral burpees over the barbell
12 alternating front-rack lunges

SKILL WORK

Rest, stretch, and recover

STRETCHING

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

WHITE BOARD BRIEF

Target time | 2:30-3:30 per round.

On paper, today’s workout looks like a long “grind”, however, it’s actually made up of five “sprint-style” rounds. Move as quickly as possible through each round so that you have as much rest as possible before starting the next.

Rounds should take between 2:30 and 3:30. If the first round takes you closer to 4:00, make adjustments to your workout.

The calories on the bike should take less than a minute. More advanced athletes may try to sprint the calories and then see what happens for the rest of the workout to make things more interesting.

Complete the hand power cleans in 1-2 sets, and challenge yourself to go unbroken for as many sets as possible.

The burpees over the barbell should also take about a minute to complete. Don’t rush these too much because you want to be able to immediately pick up your barbell and go unbroken on the front-rack lunges.

Because this is a longer workout, we will spend some time afterward stretching, mobilizing, and getting ready for the rest of the week.

 

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