Saturday January 16th – Diamond Hill CrossFit
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Saturday January 16th

15
Jan

Saturday January 16th

Part 1:

Movement Prep & Warmup

Part 2:

“Megaladon”
For Max Distance & Reps:
5:00 Max Distance Row
5:00 AMRAP: 5 Burpee Over Rower* + 10 MB G2O
4:00 Max Distance Row
4:00 AMRAP: 5 Burpee Over Rower + 10 MB Squat Cleans
3:00 Max Distance Row
3:00 AMRAP: 5 Burpee Over Rower + 10 MB G2O
2:00 Max Distance Row
2:00 AMRAP: 5 Burpee Over Rower + 10 MB Squat Cleans
1:00 Max Distance Row
1:00 AMRAP: 5 Burpee Over Rower + 10 MB G2O

2 Scores = Meters Rowed & Total Reps

Alternative:

Burpee Over Rower => Burpee

Accessory:

N/A

Notes:

Today’s longer conditioning workout is meant to trick you into going out too fast. Don’t go out too fast (unless you really want to). Instead, try to focus in on a goal and pace for the 5:00-3:00 rounds that is relatively consistent and similar. Then save some energy for the final 2:00 and 1:00 rounds to let loose. Empty the tank, but don’t wait until the 1:00 round. Push really hard in that 2:00 round. You will have more energy left over than you
think, and if you wait to push in the 1:00 round, then you will be left feeling like you could have done more. Goal pace on the row is 1:45-2:00 for Men / 2:00-2:20 for women.  AMRAP goals: no round faster than :30, no round slower than 1:00.

Scaling:

 If you want to scale, then focus on adjusting the weight of the clean/ground-to-overhead or the difficulty of the burpee. We want to avoid reducing the reps today.

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