Thursday September 8th – Diamond Hill CrossFit
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Thursday September 8th

7
Sep

Thursday September 8th

22.09.08

PARTNER WOD

INTENDED STIMULUS

17:00-23:00.

Keep stroke rate down. Aim for 15-20 strokes per minute.

Spend no more than 4:30 on the rower in each round.

Spend no more than 3:00 completing a set of double-unders / single-unders.

Athletes should be able to complete 30 double-unders in :30 to take the double-unders on as Rx’d.

RX

Partner option:
3 rounds for time:
1000/900-m row
– After each round perform 2 double-unders for each stroke taken. Break up row and DU equally.

LEVEL 2

Partner option:
3 rounds for time:
1000/900-m row
– After each round perform 1 double-under for each stroke taken. Break up row and DU equally.

LEVEL 1

3 rounds for time:
800/700-m row
– After each round perform 3 single-unders for each stroke taken. Break up row and SU equally.

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:30 lacrosse ball calves/side
1:00 seated hamstring stretch/side

WHITE BOARD BRIEF

Target time | 17:00-23:00

Normally, when you are on the rower, you are trying to move as fast as possible to finish the distance, but today, there is a twist. Complete the distance as quickly as possible, but with the least amount of strokes possible.

Keep track of the number of strokes it takes you to complete the interval. Once you have finished the meters, multiply your number of strokes by two. This number is going to be your double-unders.

Because your number of strokes is going to determine the number of double-unders you perform in each round, keep your stroke rate between 15-20 strokes per minute. In the warm-up, we will work on your stroke rate and dialing in the technique for this workout.

Sit up tall on the rower, breathe, and use the strength of the pull to manipulate your pace.

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