Saturday February 5th – Diamond Hill CrossFit
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Saturday February 5th

4
Feb

Saturday February 5th

22.02.05

INTENDED STIMULUS

Pick up the barbell by the 1:40 mark.

Treat every own like a near max-effort attempt.

Quick transitions.

No way to game the workout, just go.

RX

5 x 2:00 rounds for reps:
450/400-m row
Max rep overhead squats (95/65 lb)

LEVEL 2

5 x 2:00 rounds for reps:
400/300-m row
Max rep overhead squats (75/55 lb)

LEVEL 1

5 x 2:00 rounds reps:
300/250-m run
Max rep overhead squats (55/35 lb)

Bike (RX 1100/900-m, L2 1000/800-m, L1 800/600-m)

SKILL WORK

Post-workout:
Accumulate:
10 DB Turkish get-ups / arm
– Increase weight as needed.

STRETCHING

3 sets:
10 Cuban presses (PVC)
:20 doorway pec stretch/side

WHITE BOARD BRIEF

Target | :20+ of work with the barbell

This is a high-intensity, time-priority take on the class benchmark workout Nancy. We’ve seen heavier versions of this workout for the Games, but this interpretation of the workout emphasizes the row more than anything.

We’re looking at 10:00 of straight work with your score being the amount of overhead squats completed after each row. For most, 2:00 to complete a 500-m is a typical time. So, we need to row all-out each round to be able to get to the bar by 1:40. If this isn’t manageable even at an athlete’s fastest pace, the distances should be scaled.

Think of this workout as a max effort 5×450-m row with some overhead squats to finish each round. Push hard to complete the row and pick up the bar without hesitation. As long as we move well and get to the bar in time, the amount of reps we complete is not as important.

Regardless of the distance, row hard, pick up the barbell immediately, and keep squatting until the 2:00 mark. Don’t put it down!

Accept that there is no strategy to this workout, just row hard. Accept that it’s going to be uncomfortable and go for it. Afterward, we’ll slow down the pace and work through some DB Turkish get-ups as a core/accessory finisher.

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