Tuesday January 4th – Diamond Hill CrossFit
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Tuesday January 4th

3
Jan

Tuesday January 4th

22.01.04

INTENDED STIMULUS

Moderate duration conditioning workout with short rests.

Maintain paces that are uncomfortable, but manageable.

Take a longer rest halfway through to recover and keep the last 4 sets strong.

ALL LEVELS

5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, ski

SKILL WORK

Pre-workout:
8 sets:
:20 double-unders
– rest :10

STRETCHING

5 sets:
:20 banded hamstring stretch / side
:30 T-spine foam roll

WHITE BOARD BRIEF

Whereas yesterday’s workout was a burner, today’s works on consistency.

This is a high-volume interval workout with shorter rest. Athletes should find a pace that is challenging, but manageable for about 5 sets. There are 9 total sets, but shoot for a pace that can only be held for 5 and use the 2:00 rest in the middle of the workout to recover.

There will be a lot of opportunities to slow down in this workout. The challenge for today is to always be working and not let the pace drop off at any point. Paces will almost certainly diminish, but the goal is to minimize the drop-off and not concede to it.

The warm-up will start with a variety of skills we may not usually perform. We’ll also spend time working on a rowing drill to improve the catch position regardless of which option is performed in the workout.

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