Saturday March 5th – Diamond Hill CrossFit
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Saturday March 5th

4
Mar

Saturday March 5th

22.03.05

INTENDED STIMULUS

Finish the workout in 10:00-15:00.

Keep all runs under 2:00.

Jump on a box that is higher than normal.

RX

4 rounds for time:
15 box jumps (36/30 in)
400-m run

LEVEL 2

4 rounds for time:
15 box jumps (30/24 in)
400-m run

LEVEL 1

4 rounds for time:
15 box jumps (20/15 in)(steps 24/20 in)
200-m run

SKILL WORK

Post-workout:
5 sets for load:
10 front-rack lunges

STRETCHING

2 sets:
:30 foam roll calf/leg
:30 leg swings (across body)/leg

WHITE BOARD BRIEF

Target Time | 10:00-15:00

Today’s workout gets explosive and dynamic through the hips in both a vertical movement and a horizontal movement. Expect your hip flexors and posterior chain to get worked.

Unless there is an injury or reason why an athlete can’t jump, we want to get as many athletes as possible jumping onto something — this could be a couple of inches off the ground or the Rx’d height in the workout.

Each round should take less than 4:00 to complete.

If you are looking to make up time, push the pace of the run.

After the workout we are going to build to a heavy set of front-rack lunges.

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