Saturday May 7th – Diamond Hill CrossFit
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Saturday May 7th

6
May

Saturday May 7th

22.05.07

*COME WATCH YOUR FELLOW DHCFers BATTLE AT CROSSFIT PROSPERITY IN NORWOOD FROM 9-2

HOPE FOR REFUGEE / BENCHMARK

INTENDED STIMULUS

CrossFit is teaming up with Doctors Without Borders/Médecins Sans Frontières (MSF) to support first responders assisting in war zones and other health crisis situations around the world.

Accumulate as many reps as possible at each movement.

200-300+ total reps. Perform 10-20+ reps of each movement. On some movements it will be difficult to get more than 10 reps while on others you will be able to get 20+.

The overall goal is to maximize reps on all movements, but you can strategize to prioritize movements you are the best at.

Constant movement for most of the 1:00 interval before moving to the next exercise. Avoid deliberately resting outside of the 1:00 rest interval.

Any type of bike or machine that counts calories is OK for today’s workout.

RX

3 rounds for reps:
1:00 24-ft shuttle runs
1:00 DB snatches (50/35 lb)
1:00 bike for calories
1:00 DB box step-ups (24/20 in) (50/35 lb)
1:00 push-up burpees 
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 24-ft shuttle run = 1 rep.

LEVEL 2

3 rounds for reps:
1:00 24-ft shuttle runs
1:00 DB snatches (40/25 lb)
1:00 bike for calories
1:00 DB box step-ups (24/20 in) (40/25 lb)
1:00 push-up burpees 
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 24-ft shuttle run = 1 rep.

LEVEL 1

3 rounds for reps:
1:00 24-ft shuttle runs
1:00 DB snatches (30/15 lb)
1:00 bike for calories
1:00 DB box step-ups (20/18 in) (30/15 lb)
1:00 knee pushup burpees 
– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.
– 1 24-ft shuttle run = 1 rep.

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 doorway pec stretch/side
:30 seated hamstring stretch

WHITE BOARD BRIEF

Target reps | 200-300 reps. ~12-20 reps on each movement

Accumulate as many reps, calories, and shuttle runs as possible within the 1:00 interval. The movements in today’s workout should allow you to move for most of the interval. If you find yourself resting for more than :20, the movement(s) might be too difficult, or your pace might need to change.

Athletes will move from each of the five stations after 1:00. The clock does not reset or stop between exercises. This is a 5:00 round with a 1:00 break before repeating. On the call of “rotate,” athletes must move to the next station immediately for the best score. One point is given for each rep, except on the bike where each calorie is 1 point, and on the shuttle run where each 24-ft section is 1 point.

In the shuttle run, both feet and one hand must touch the ground past the line for the rep to count.

The push-up burpee is a regular burpee with an strict push-up. Pause at the top of the plank, perform a push-up, and finish with a jump to full extension with hands overhead.

You can strategize this workout to push harder on movements you are best at, but try to keep moving for the majority of each movement even if you need to adjust your pace. We expect that the snatches and the step-ups will give you the opportunity for the most reps. Remember that you are using a single dumbbell for the snatches and for the step-ups.

“Hope for Refugees” was programmed in support of Doctors Without Borders/Médecins Sans Frontières (MSF) humanitarian response in Ukraine and surrounding countries taking in refugees.

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