Sunday January 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday January 16th

15
Jan

Sunday January 16th

220116

INTENDED STIMULUS

Steady, consistent pace.

Use set rest periods to transition between movements.

Complete at least 5 presses each interval.

Feel challenged on the presses regardless of skill level.

RX

10 rounds of:
1:00 row
– Rest :15
:30 shoulder press (95/65 lb)
– Rest :15

LEVEL 2

10 rounds of:
1:00 row
– Rest :15
:30 shoulder press (75/55 lb)
– Rest :15

LEVEL 1

10 rounds of:
1:00 row
– Rest :15
:30 shoulder press (45/35 lb)
– Rest :15

SKILL WORK

Post-workout:
EMOM 5:
1-5 muscle-ups/transitions

STRETCHING

Accumulate:
1:00 frog stretch
1:00 banded shoulder stretch / side

WHITE BOARD BRIEF

Target | Consistent rounds

This workout is the third in a series of couplets with a monostructural element, but lets athletes lean on strategy to determine what the workout will look like.

Athletes can choose to attack the rowing or the presses, as well as the intensity level they intend to hit. We would like to see consistent results for each interval, but if athletes want to sprint from the start and fight to not fizzle out, that is OK.

Regardless of strategy, use the full minute on the rower. Athletes should make sure the feet are strapped in and ready to go at the buzzer and should keep rowing until their monitor hits 1:00.

For the presses, we’re looking for at least 5 reps, even if it’s a struggle. As long as athletes can keep the spine safe, it is OK to make the presses feel like a 5-rep max.

The post-workout skill is designed to test athletes’ ability to manage high-skill gymnastics when the arms are severely fatigued. Cover scaling options and let them know they’ll have minimal time after the workout to recover and prep for the EMOM.

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