Tuesday September 28th – Diamond Hill CrossFit
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Tuesday September 28th

27
Sep

Tuesday September 28th

21.09.28

INTENDED STIMULUS

1.) Complete each row in 50 pulls or less.
2.) Spend no more than 1:30 performing double unders or single unders.
3.) Finish today’s workout between 15:00-20:00 CAP.

RX

5 Rounds For Time:
500/450m Row
– After each row, perform
2 double unders/3 single unders for each row pull taken to complete row

LEVEL 2

5 Rounds For Time:
500/450m Row
– After each row, perform
1 double unders/3 single unders for each row pull taken to complete row

LEVEL 1

5 Rounds For Time:
400/300m Row
– After each row, perform
1 double unders/3 single unders for each row pull taken to complete row

SKILL WORK

Accumulate:
2:00 L-Sit Hold
50 V-ups

STRETCHING

2 sets:
:30 Foam Roll Quad/ Side
:30 Lax Ball Calf/ SIde

WHITE BOARD BRIEF

Target Time | 16:00-20:00
• Today’s workout offers an interesting flavor. The amount of double unders in today’s workout is relatively unknown and on you as to how many you do today. The fewer strokes it takes you to row 500/350m, the less time you will spend with the jump rope.
• Consider a regular pull on the rower giving you 10m for every stroke. From there, the longer and stronger the pull, the more meters you will accumulate per stroke. Today we want to shoot for performing no more than 50 strokes in each 500/350m row. This would mean that at most, we would perform 100 double unders in each round.
• In today’s warm-up, we will focus on longer and stronger strokes to maximize the distance per pull and minimize the number of strokes

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