Tuesday May 11th – Diamond Hill CrossFit
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Tuesday May 11th

10
May

Tuesday May 11th

“Kessel Run”

WORKOUT GOALS
1.) 16:00-22:00
2.) Start fast on the runs, and then try to hold on to your best pace as the weight increases.
3.) Break the push-ups into 2-4 sets to avoid failed reps.

RX
FOR TIME
30 Push-ups
1000m Weighted Run (15/10#)
30 Push-ups
800m Weighted Run (25/15#)
30 Push-ups
400m Weighted Run (35/25#)
30 Push-ups
200m Weighted Run (45/35#)

LEVEL 2
FOR TIME
20 Push-ups
1000m Weighted Run
20 Push-ups
800m Weighted Run (15/10#)
20 Push-ups
400m Weighted Run (25/15#)
20 Push-ups
200m Weighted Run (35/25#)

LEVEL 1
FOR TIME
15 Push-ups
600m Weighted Run
15 Push-ups
600m Weighted Run (15/10#)
15 Push-ups
200m Weighted Run (25/15#)
15 Push-ups
200m Weighted Run (35/25#)

Accessory

8 ROUNDS FOR REPS
Tabata Air Squats
– The goal is to maintain consistent reps on the
air squats each round.

Stretching

3 SETS
:30 Banded Shoulder Stretch / Side
:30 Tricep Stretch / Side
:30 Doorway Stretch / Side

Notes

Target: 16:00-22:00. Set yourself up to finish under the 22:00 mark. Consider adjusting the weight or distances
so you can finish the 800m run in 4:30 or less. Similarly, adjust the loading on the push-ups to complete each round in 4 sets or less. Consider knee push-ups or box-assisted push-ups. We want you to specifically practice higher
reps sets instead of relying on small sets or even singles. This workout isn’t a traditional strength-focused workout, but it will test and improve your strength in terms of stamina. “Kessel Run” also provides some training for any of you who
are planning on performing Memorial Day “Murph” at the end of the month. Today’s accessory work also focuses on building up our capacity for the squatting we will see in the workout “Murph.”

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