Sunday March 6th – Diamond Hill CrossFit
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Sunday March 6th

5
Mar

Sunday March 6th

22.03.06

INTENDED STIMULUS

Complete 4-6 rounds.

Each round should take between 4:00-5:00.

Longer, moderate-pace workout. Aim for a pace that allows athletes to continuously move.

Aim to finish the row in ~2:00 each time.

Push-ups should be done in 4 sets or less for majority of the workout.

Use the sit-ups as “rest.”

RX & LEVEL 2

AMRAP 25:
20 push-ups
30 sit-ups
40/36-cal. row

LEVEL 1

AMRAP 25:
10 push-ups
20/15-cal. row
20 sit-ups
20/15-cal. row

SKILL WORK

Pre-workout:
5 sets:
:20 max cal row
– Rest :40 between sets

STRETCHING

2 sets:
:30 cobra stretch
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target rounds | 4-6 Rounds

Today’s workout is about finding a moderate and sustainable pace. Nothing should slow us down too much as the skills aren’t complex. This should become aerobic so ensure athletes modify the push-up volume in order to reach the intended stimulus.

Athletes can perform big sets on the push-ups today. The amount of time between each set will be a couple of minutes, which should be enough time for their muscles to recover. If the athletes can’t perform 10 unbroken push-ups while fresh, modify the rep scheme.

The row should be done in ~2:15. This shouldn’t be an aggressive pace, but it will certainly take effort.

The sit-ups can be considered the “rest.” The heart rate will begin to come down on the sit-ups. At the same time, don’t be surprised when these become difficult. Some athletes may even feel the effects of the sit-ups on the row.

Hit the pre-workout row at a hard effort. Aim to get 7/10 cal. on each set.

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