Saturday May 21st – Diamond Hill CrossFit
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Saturday May 21st

20
May

Saturday May 21st

22.05.20

PARTNER WOD

INTENDED STIMULUS

Complete the workout in 24:00-30:00 CAP.

Finish the row between 3:00-4:00.

Spend no more than 3:00 on the double-unders each round.

Don’t stop moving on the walking lunges.

RX

3 rounds for time:
70/62-cal. row
200 double-unders
70 synchronize walking lunges
– One partner working at a time during the row and double-unders.

LEVEL 2

3 rounds for time:
60/52-cal. row
200 double-unders (3:00 CAP)
60 synchronize walking lunges
– One partner working at a time during the row and double-unders.

LEVEL 1

3 rounds for time:
50/40-cal. row
300 single-unders
50 synchronize walking lunges
– One partner working at a time during the row and double-unders.

SKILL WORK

Rest, stretch, recover

STRETCHING

1:00 lacrosse ball foot roll/foot

WHITE BOARD BRIEF

Target time | 24:00-30:00 CAP

Today’s workout is higher in volume and one of the longer workouts of the week.

Find a number of calories on the rower that can be completed in ~4:00 or less. We will perform a test in the warm-up that will tell us whether or not we should scale the number of calories.

This is a great workout in which to practice double-unders. Give athletes 3:00 to perform as many double-unders as possible. Practicing double-unders in a workout is one of the best ways to get better at this skill. Stay calm and relaxed, and try to avoid getting frustrated.

Don’t belabor the lunges. Keep moving and increase your pace. Think about driving through your front heel and your back toe on every rep

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