Thursday June 18th – Diamond Hill CrossFit
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Thursday June 18th

17
Jun

Thursday June 18th

Live Feed Link (All classes)
 
 
Video from Live Feed
 
 
Breathe:
 
5 inhale -5 hold -10 exhale x 10 sets
General Warm up:
 
On the rower:
1:00 of arms only, 1:00 of arms and hips, 1:00 of full stroke
 
Mobility:
 
1:00 of Down Dog Calf Stretch
1:00 of Down Dog to Up Dog, trying to push heels to the floor
1:00 of Bottom Squat Hold – Pushing the knees out with the elbows
1:00 of T-Spine rotations (Thoracic High 5’s)
1:00 of rocking butt to heels from table top position, then forward to chest to floor
1:00 Band Walks
1:00 Band Pull A-Parts
 
Part 1:
 
10 Minute Build:
With the damper set to 1: Begin at a stroke rate of 16 for the first minute. Trying to hold 16 for every stroke. Every minute after, go up one beat in the stroke rate…17, 18, 19 and 20. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be a 30
 
Part 2:
 
Row 30 seconds on, 30 seconds off x 20 minutes, trying to make each interval slightly faster than the one before. The rest period can be easy row or total rest. Start easy and slowly increase intensity, ending with your hardest effort. Set the rowers to Intervals of :30 seconds work and :30 rest.
 
Notes:
 
Your starting pace should be about your best 500m pace +10 seconds and increase from there.
 
Cooldown:
 
Easy 400m walk, nasal breathing if possible.

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