Saturday August 13th – Diamond Hill CrossFit
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Saturday August 13th

12
Aug

Saturday August 13th

22.08.13

INTENDED STIMULUS

20:00-25:00.

Finish each 800-m run in less than 5:00.

Split reps equally with one person working at a time.

Complete the work in short, sprint sets to take advantage of the built-in rest that comes from the partner.

RX

For time with a partner:
200-m DB farmers carry (50/35 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

LEVEL 2

For time with a partner:
200-m DB farmers carry (40/25 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

LEVEL 1

For time with a partner:
200-m DB farmers carry (25/15 lb)
600-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
600-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

SKILL WORK

Rest, stretch, recover.

STRETCHING

3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.

WHITE BOARD BRIEF

Target time | 20:00-25:00

After a week of more complex weightlifting, today we have a longer and simple workout that is more or less grunt work with a partner.

All of the work will be split with one partner working at a time and both partners working to accumulate the prescribed reps between the two of them.

Athletes will split the work evenly

Fitter athletes can also scale-up the DB loading by 10-15 lbs if they’re able to maintain the stimulus.

The carries will be relatively slow, but we want athletes to run with the DBs as much as possible. For the 800-m runs, athletes should split the work into 200-m to maintain faster paces.

Communicate to athletes that they should take advantage of the rest time their partner gives them by moving faster when it’s their turn to work.

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