Saturday March 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday March 13th

12
Mar

Saturday March 13th

“Parker”

WORKOUT GOALS

1.) Maintain a consistent row pace across all rounds.
2.) Keep overhead arm locked out at the elbow.
3.) Complete planks in unbroken sets on each side.

RX

3 ROUNDS FOR TIME
1000/850m Row
200m DB Waiter Walk + Farmer Carry (50/35#)
:30 Side Plank / Side

Level 2

3 ROUNDS FOR TIME
1000/850m Row
200m DB Waiter Walk + Farmer Carry (35/25#)
:30 Side Plank / Side

Level 1

3 ROUNDS FOR TIME
3:00 Row
200m DB Waiter Walk + Farmer Carry (20/10#)
:30 Side Plank / Side

Stretching

2 SETS
1:00 Foam Roll Quads
1:00 Foam Roll Upper Back
:30 Foam Roll IT Band

Accessory

3 SETS
12 Side Plank Dips / Side
12 DB Single-Leg Deadlift / Leg

Notes

 Goal time is 17:00-24:00. For Rx’d, we recommend that you are able to finish your rows in under 4:00 and complete the waiter walk + farmer carry in less than 4 sets. Also, the Rx’d side plank is held with a straight arm, not an elbow. The workout is meant to give us a little bit of a break from yesterday’s higher intensity test. Because the other two movements are more simple, you can try to push the row faster and faster each round. If you are feeling fresh from yesterday, or if you are just eager to go for it, then try to push the row and perform the other movements unbroken. No matter what speed you choose, make sure to prioritize the quality of your waiter walk and plank. Keep your overhead arm locked out and close to your head. Make sure you keep your hips as high as possible in the plank.

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