Saturday September 4th – Diamond Hill CrossFit
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Saturday September 4th

3
Sep

Saturday September 4th

21.09.04

INTENDID STIMULUS

• Complete the workout in less than 25:00.
• Maintain similar paces across similar distances.
• Increase your pace across the final distance.
• Avoid sprinting in the first 2 intervals.

ALL LEVELS

Partner Row, Ski, Bike (25 min time cap)

2 Rounds For Time: (~4 min, ~1 min/row)
250/225m Row
– Each partner rows two 250/225m interval
– Resting partner performs hang from pull-up bar

Then

2 Rounds For Time: (~8 min, ~2 min/row)
500/450m Row
– Each partner rows two 500/400m intervals.
– Resting partner DB farmer hold (50/35#)

Then

2 Rounds For Time: (~12 min, ~3 min/row)
750/675m Row
– Each partner rows two 750/675m interval
– Resting partner performs a plank hold

BIKE/SKI DISTANCES

RX Ski = 250/200, 500/400, 750/600
 RX Bike = 625/550, 1250/1100, 1875/1650
 
SCALED DISTANCES
 
Row = 200/175, 400/350, 600/525
Ski = 200/150, 400/300, 600/450
Bike = 500/400, 750/600, 1250/1000
 
SKILLWORK
 
Rest, stretch, and recover
 
STRETCHING
 
Accumulate:
1:00 Groin Stretch / Side
1:00 Pigeon Stretch / Side
 
WHITE BOARD BRIEF
 
Target Time | >25:00
• We have a perfectly placed interval workout today. Today’s workout gives you a break from loaded range
of motion and higher skill movements. This workout will also allow you to develop more capacity across
multiple time domains.
• For today’s workout it’s crucial you can complete the 250/225m distance in about 1:00 at moderate effort.
If you struggle to complete 250/225m in that time, consider performing the scaled distances.
It’s important that you balance volume and pace today.
• You can also choose to perform this workout on a different piece of equipment. 
• Regardless of what equipment you pick, all versions must be finished in under 25:00.
•  Athletes should try to record each split time for each distance.

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