Thursday June 24th – Diamond Hill CrossFit
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Thursday June 24th

23
Jun

Thursday June 24th

“MAROON”

WORKOUT GOALS
1.) Balance challenge with ability to work.
2.) Set personal goals for each segment of today’s workout.
3.) Choose a scaling option you wouldn’t normally choose.

RX
ON A 17:00 CLOCK
From 0:00 – 5:00:
Max Double Unders/Single Unders
From 6:00 – 11:00:
Max Single-Leg Squats
From 12:00 – 17:00:
Max Calorie Row

LEVEL 2
ON A 17:00 CLOCK
From 0:00 – 5:00-
Max Double Unders
From 6:00 – 11:00:
Max Weighted Lateral Box Step ups
(20/14#) (24/20”)
From 12:00 – 17:00:
Max Calorie Row

LEVEL 1
ON A 17:00 CLOCK
From 0:00 – 5:00:
Max Single Unders
From 6:00 – 11:00:
Max Elevated Reverse Lunges (45# Plate)
From 12:00 – 17:00:
Max Calorie Row

Accessory

ACCUMULATE
50 Pike-ups on Rower
50 Glute Bridges on Rower

Stretching

3 SETS
:45 Groiner Stretch / Side
1:00 Foam Roll Upper Back

Notes

Target Double Unders | 300+
Target Single-Leg Squats | 100+
Target Row | 50-100+
In today’s workout, we have three separate exercises in which we are trying to accumulate as many reps as possible in a 5:00 interval. As we warm up, start to develop a plan/goal as to how many reps you are going to try and shoot for in each interval. This will be a great start in setting yourself up for success. There is a 1:00 rest between segment 1 & 2 and then another between segments 2 & 3. This rest is there for a couple deep breaths, a quick drink of water, and mostly transition time to the next segment. It will not be enough time to get full recovery and that is the point. If you are not performing Double Unders and Single-Leg Squats as Rx’D, look to scale differently than you normally do. In the warm-up, we will cover a bunch of options for the Single-Leg Squat. Choose one that is challenging and offers a bit of variation to your typical “go-to”.  Lastly, if you have anything left in the tank with 2:00-3:00 left on the rower, don’t save
anything. Give the last little bit on the rower everything you have. Send it!

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