Saturday June 4th – Diamond Hill CrossFit
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Saturday June 4th

3
Jun

Saturday June 4th

22.06.04

INTENDED STIMULUS

6-8 rounds in each 5:00 round for a total of 18-24 rounds.

Athletes should select a weight on the KB that allows them to go unbroken on both the farmers carry and Goblet squats for the majority of the workout.

Athletes should strive to perform unbroken push-ups for as long as possible.

Athletes should continuously switch which arm they hold the KB with during the farmers carry to ensure they evenly work both sides of the body.

RX

3 x 5:00 rounds for reps:
200-m farmers carry (53/35 lb)
Then as many reps as possible of:
5 push-ups
10 goblet squats (53/35 lb)

– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.

LEVEL 2

3 x 5:00 rounds for reps:
200-m farmers carry (44/26 lb)
Then as many reps as possible of:
5 push-ups
10 goblet squats (44/26 lb)

– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.

LEVEL 1

3 x 5:00 rounds for reps:
200-m farmers carry (26/18 lb)
Then as many reps as possible of:
5 push-ups
10 air squats

– Rest 2:00 between rounds.
– Use a single KB for farmers carries.

SKILL WORK

Post-workout:
2 sets each with a partner:
P1 – 1:00 plank hold (high or low)
P2 – Max KB windmills (1 round R, 1 round L)

STRETCHING

1:00 banded shoulder stretch/side
1:00 couch stretch/side

WHITE BOARD BRIEF

Target 6-8 rounds per 5:00 AMRAP

In today’s workout athletes should be operating at a pace that allows them to continuously move throughout the entire 5:00. In order to do so, they must select a weight that is light enough so that they can go unbroken on both the squats and the farmers carry for the majority of the workout.

Athletes should find a pace on the farmers carry that is in between a run and walk. A goal for your athletes it to try and finish the 200-m carry in less than 2:00. Some of your better athletes will complete this in around 1:30.

The push-up is intended to be performed unbroken and quickly. Athletes should select a scaling option that allows them to do so. This also goes for athletes who are too advanced for the traditional push-up. Scaling up to a ring push-up or deficit push-up may be appropriate for your better athletes.

Since everything is intended to be unbroken for the majority of the workout, athletes should consider finding their pace by breathing between movements. This doesn’t mean they should stop and rest for :15 between each movement every time. This more so means that they should take a breath or 2 before continuing to work. This will allow them to keep their heart rate under control and work at a pace that is sustainable. Your better athletes probably won’t need much of a break at all where other athletes will need to in order to go unbroken.

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