Saturday June 26th – Diamond Hill CrossFit
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Saturday June 26th

25
Jun

Saturday June 26th

“NAVY”

WORKOUT GOALS
1.) Maintain at least 60% of your best back squat across all 15 sets.
2.) No failed back squat reps.
3.) Complete the bike in 6:00 or less

RX
ON A 27:00 CLOCK
From 0:00 – 15:00:
EMOM 15:
3 Back Squats
From 20:00 – 27:00:
3200m Bike

LEVEL 2
ON A 27:00 CLOCK
From 0:00 – 15:00:
EMOM 15:
3 Back Squats
From 20:00 – 27:00:
1500m Row

LEVEL 1
ON A 27:00 CLOCK
From 0:00 – 15:00:
EMOM 15:
3 Back Squats
From 20:00 – 27:00:
1000m Row

Accessory

ACCUMULATE
50 Supermans

Stretching

3 SETS
:30 Wrist Extension Stretch / Side
:30 Seated Bicep Stretch

Notes

Target Load | 60% of best back squat
Target Time on Bike/Rower | Sub 6:00
In today’s workout our goal is to find a moderate to heavy load for the back squats that you can maintain throughout the entire workout. You can increase or decrease the load in the middle of the workout, but the challenge is to find a weight and stick with it. This will be tough if you choose a challenging weight and it will maximize your rest time because you are not changing weights. Expect your legs to feel heavy as you first get on the bike. So, during the time leading up to the bike, immediately after the squats, you should try to keep moving and do NOT sit for too long. As a technique for the bike interval, break this piece in to 4 x 800m. Go out faster and hold for the first 800m. Then dial your speed back a little bit for the middle 1600m and maintain a pace about :03-:07 slower than the first 800m. Then give the last 800m everything you have left.

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