Wednesday August 4th – Diamond Hill CrossFit
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Wednesday August 4th

3
Aug

Wednesday August 4th

“PURPLE”

WORKOUT GOALS
1.) After completing your rope climbs, have at least :30-1:00 to perform max calories on the rower.
2.) Complete 50-100+ calories on the rower.
3.) Challenge yourself with a new scaling option or movement for rope climbs.

RX
5 ROUNDS FOR CALORIES
AMRAP 2:
3 Rope Climbs (15 ft.)
Max Calorie Row
– Rest 3:00 between rounds

LEVEL 2
5 ROUNDS FOR CALORIES
AMRAP 2:
1:00 Rope Climbs (15 ft.)
Max Calorie Row
– Rest 3:00 between rounds

LEVEL 1
5 ROUNDS FOR CALORIES
AMRAP 2:
4 Rope Pull-to-Stands
Max Calorie Row
– Rest 3:00 between rounds

Accessory

ACCUMULATE
Rope Climb Practice
– or –
Rest, stretch, and recover

Stretching

2 SETS
:30 Wrist Extension Stretch / Arm
:30 Bicep Lacrosse Ball Roll / Arm

Notes

Target Calories | 50-100+ Calories
 In today’s workout, the goal is to get as many calories as possible on the rower. We want to spend a fair amount of time practicing the rope climb, but we want to have time on the rower. Ideally, we finish our rope climbs with at least :30 to accumulate calories on the rower. If you are unsure about the ability to climb the rope 3 times, but want to try, give yourself 1:15 at the most to perform the rope climbs before moving on to the rower. If you are unable to climb the rope, we are going to cover a bunch of options in the warm-up. We want to push hard on the rower considering we have a 3:00 rest between rounds. Consider the following as a goal for the rower.
1) Beginner = 50+ Total calories
2) Intermediate = 75+ Total calories
3) Advanced = 100+ Total calories

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