Thursday May 6th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday May 6th

5
May

Thursday May 6th

“THIS IS THE WAY”

WORKOUT GOALS
1.) Finish the first and second run and row intervals with at least 2:00 to rest.
2.) Increase your split time paces across each interval.

RX
ON A 24:00 CLOCK
From 0:00 – 11:00:
800m Run
1000/900m Row
From 11:00 – 16:00:
400m Run
500/450m Row
From 16:00 – 24:00:
200m Run
250/225m Row
200m Run
250/225m Row
200m Run
250/225m Row

LEVEL 2
ON A 24:00 CLOCK
From 0:00 – 11:00:
600m Run
900/800m Row
From 11:00 – 16:00:
400m Run
450/400m Row
From 16:00 – 24:00:
200m Run
225/200m Row
200m Run
225/200m Row
200m Run
225/200m Row

LEVEL 1
ON A 24:00 CLOCK
From 0:00 – 11:00:
400m Run
800/700m Row
From 11:00 – 16:00:
400m Run
400/350m Row
From 16:00 – 24:00:
200m Run
250/225m Row
200m Run
250/225m Row

ACCESSORY

3 SETS
30 Weighted Russian Twists (20/14#)
15 Rower Pike-ups

STRETCHING

3 SETS
:30 Calf Stretch / Side
:30 Standing Side Bend / Side

NOTES

 Complete the first two intervals fast enough so you have ~2:00 of rest at the end of each. This longer conditioning piece breaks up the heavier lifting focus for May. You have a few different options for how to attack this workout. For the most part, the first two intervals provide a generous amount of time to work through each interval. This means that you can just sweat and get a little fitter. Alternatively, you can really attack this interval to work on your pacing skills. The final 16:00-24:00 interval is going to test everyone, so don’t beat yourself up if you don’t finish. We expect this timeline to push you and hopefully motivate you to pick up the pace at the end.  Start at a moderate pace and then slowly increase your pace across each interval. Avoid a scenario where you sprint the first 0:00-11:00 interval and then feel dead for the rest of the workout.  You can also rely on your strengths. If you are a better runner, then pick a pace that helps you maximize your rowing pace and vice-versa.

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