Saturday June 11th – Diamond Hill CrossFit
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Saturday June 11th

10
Jun

Saturday June 11th

22.06.11

INTENDED STIMULUS

22:00-30:00.

Start at a moderate pace that allows you to keep moving and avoid prolonged rests.

Longer high-volume workout that pushes you to grind and work when you are tired.

Athletes should be able to run a mile in 9:00 or less if they are choosing to complete the Rx’d distance.

RX

For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees

LEVEL 2

For time:
1,200-m run
100 double-unders
50 burpees
600-m run
50 double-unders
35 burpees
300-m run
25 double-unders
20 burpees

LEVEL 1

For time:
800-m run
200 single-unders
30 burpees
600-m run
100 single-unders
20 burpees
400-m run
50 single-unders
10 burpees

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 foam roll IT band/leg
:30 foam roll calves/leg

WHITE BOARD BRIEF

Target time | 22:00-30:00

Today’s workout is on the longer end of the spectrum and contains a higher volume of repetitions. Expect this workout to turn into a grind and force you to move when you are tired.

We want to choose options for the workout that are going to allow us to complete the workout within the intended time domain. For example, the mile at the beginning of the workout should not take anyone longer than 9:00 to complete. If the time constraint is faster than your current mile, reduce the distance to stay within the stimulus of the workout.

For every 50 reps of double-unders, you should be working for no more than 1:00. If you are not yet proficient with this movement, accumulate as many reps as possible within the minute.

The burpees will undoubtedly be the worst part of the workout. Pace yourself enough on the run and the jump rope so you don’t have to stop moving on each set of burpees. If you choose to perform the Rx’d number of repetitions, you should be able to complete at least 12 reps in a minute.

It is important to keep in mind that the above considerations are meant to keep everyone within the intended stimulus of the workout. On other days with different workouts, the scaling options and considerations may be different. This is because the stimulus of the workout varies with each workout.

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