Tuesday August 16th – Diamond Hill CrossFit
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Tuesday August 16th

15
Aug

Tuesday August 16th

22.08.16

INTENDED STIMULUS

13:00-18:00

Aerobic-based workout.

Finish the 400-m run in 2:15 or less.

Complete 10+ burpee push-ups each time.

RX

5 rounds for reps:
400-m run
1:00 max burpee + push-up

LEVEL 2

5 rounds for reps:
300-m run
1:00 max burpee + push-up

LEVEL 1

5 rounds for reps:
200-m run
1:00 max burpee + push-up

SKILL WORK

Pre-workout:
On a 10:00 clock:
Rope climb practice

STRETCHING

2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side

WHITE BOARD BRIEF

Target time and reps  | 13:00-18:00

8-10 burpees + push-ups

Today’s workout is both for time and reps. Once you complete the 400-m run, take a look at the clock. You have exactly 1:00 to perform as many burpees + push-ups. For this workout, everyone will be on their own clock for the 1:00 so it is your responsibility to know when you start and finish the burpees + push-ups. As soon as the 1:00 is up, you begin your next round and head out the door for another 400-m run.
— We want everyone to push the run at a pace that allows you to get in the door and immediately start performing the burpee push-ups. The goal should be to finish the run in 2:15 or less each time.

The goal should be to get 8-10+ reps of max burpee + push-up each 1:00.

Use the first round of 1:00 to get an idea of how many reps you can get for the rest of the rounds. Try to beat or match your first-round score every time.

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