Saturday June 12th – Diamond Hill CrossFit
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Saturday June 12th

11
Jun

Saturday June 12th

BABY BLUE

WORKOUT GOALS
1.) 8:00-15:00
2.) Complete the back squats in 3 sets or less each round.
3.) Stay steady and consistent during the step-ups, sprint the final calorie row.

RX
FOR TIME
30/27 Calorie Row
…then
2 Rounds:
20 Back Squats (155/105#) From the floor
20 Box Step-ups (24/20”)
…then
30/27 Calorie Row

LEVEL 2
FOR TIME
30/27 Calorie Row
…then
2 Rounds:
20 Back Squats (115/80#) From the floor or rack
20 Box Step-ups (20/18”)
…then
30/27 Calorie Row

LEVEL 1
FOR TIME
24/20 Calorie Row
…then
2 Rounds:
15 Back Squats (85/55#) From the rack
20 Box Step-ups (18/12”)
…then
24/20 Calorie Row

Accessory

ACCUMULATE
45 Weighted Sit-ups
30 Barbell Good AM’s & Glute Bridges

Stretching

3 SETS
:30 Banded Hamstring Stretch / Side
:30 Seated Wall Slides

Notes

Target Time | 8:00-15:00
RX | Need to be able to complete the back squats in 2 sets each round and take the bar from the floor without any issues.
Today’s workout teaches you how to manage different movement paces throughout a workout while working on lower body strength endurance. You have a lot of movement redundancy in the form of pushing with your legs. This will force you to stay focused on your pacing in order to avoid failing reps. Consider starting this workout with a moderately paced row. Then continue moving at a moderate pace through the first round of squats. Break the squats into 2-3 descending rep sets. During the box step-ups reduce your speed so you can continue to move without rest.
Then finish this workout by forgetting about pacing and pushing all out on the last calorie row! If you don’t think you can finish the calorie rows in under 1:20, then we want you to scale to 1:00 of max calories. This will encourage you to push a little harder to experience the sprint effect of this workout. If you can’t take the back squat from a rack, make sure you have a back squat weight that you can confidently take from the ground

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