Tuesday May 17th – Diamond Hill CrossFit
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Tuesday May 17th

16
May

Tuesday May 17th

22.05.17

PARTNER WOD

INTENDED STIMULUS

Combination of a task- and time-priority workout.

Finish the deadlifts as quickly as possible, and with as many calories as you and your partner can accumulate across the ten 2:00 intervals.

Complete the deadlifts fast and unbroken on every round.

Build lower-body stamina and endurance through shorter work and rest intervals.

Ladies should aim to complete 12-18 calories per round. Men should aim to complete 15-22 calories per round.

RX

10 sets:
On a 2:00 clock:
15 DB deadlifts (50/35 lb)
Max-calorie bike
– Each partner performs 5 rounds.
– One partner works for the entire 2:00 while the other rests.

LEVEL 2

10 sets:
On a 2:00 clock:
15 DB deadlifts (40/25 lb)
Max-calorie bike
– Each partner performs 5 rounds.
– One partner works for the entire 2:00 while the other rests.

LEVEL 1

10 sets:
On a 2:00 clock:
15 DB deadlifts (30/15 lb)
Max-calorie bike
– Each partner performs 5 rounds.
– One partner works for the entire 2:00 while the other rests.

SKILL WORK

Post-workout:
5 sets each with a partner:
:45 DB front-rack hold
Max weighted sit-ups
– P1 holds the front rack while P2 performs max weighted sit-ups. Partners switch after :45.

STRETCHING

2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch

WHITE BOARD BRIEF

Target reps | 12-18 calories for ladies and 15-22 calories for men.

Today’s workout is a combination of a task- and a time-priority workout. We want to move fast and unbroken through the deadlifts. We also want to perform as many calories as possible within the 2:00 interval.

This workout simultaneously builds lower-body stamina and endurance through shorter work and rest intervals.

The deadlift load should be light to moderate and allow athletes to perform all rounds unbroken. The repetitions may be performed inside or outside the legs. We will discuss and practice both options in the warm-up.

The goal is consistency on the bike. We want to avoid seeing 20 calories in the first round and 5 calories in the second round. Rather, be consistent across all rounds.

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