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

Sunday May 16th

15
May

Sunday May 16th

“Carbon Freeze”

WORKOUT GOALS
1.) 7:00-12:00.
2.) Keep as many reps unbroken as possible.
3.) Increase the ring row difficulty if you finish any round of ring rows unbroken

RX
FOR TIME
24-18-12-6-3
DB-Facing Burpees
Ring Rows
48-36-24-12-6
Lateral Hops Over DB

LEVEL 2
FOR TIME
24-18-12-6-3
DB-Facing Burpees
Ring Rows
30-24-18-12-9
Lateral Hops Over DB

LEVEL 1
FOR TIME
24-18-12-6-3
Burpees
Ring Rows
Lateral Hops Over DB

Accessory

ACCUMULATE
100 Banded Pull Aparts
100 Banded Curls
100 Banded Face Pulls

Stretching

3 SETS
:30 Foam Roll Quad / Side
:30 Figure-4 Stretch / Side
:30 Alternating Leg Crossovers

Notes

Target: 7:00-12:00. This is a straightforward conditioning and stamina workout intended to test your ability to
sprint and then hang on. The ring rows will challenge your strength endurance, but they will also slow the pace of the workout. Because the ring rows will slow you down, you want to try and make up for lost time on the burpees and the lateral hops. Don’t let the simplicity of the lateral hops fool you; they are challenging because of how fast
you can potentially move. If they feel easy, then just go faster. Every time you jump over the DB equals 1 rep.  If you are worried about missing the time goal today, then decrease the difficulty of the movement and try to maintain the reps.  After this fast sprint, we should have plenty of time to finish the accessory work and stretching too!

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