Wednesday June 2nd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday June 2nd

4
May

Wednesday June 2nd

“Amaranth”

WORKOUT GOALS
1.) <20:00 target time.
2.) Complete each carry in 2 sets or fewer; use lighter loading on the carries.
3.) Move quickly on the carries, don’t walk. Consider a fast walk.
4.) Keep your overhead arm straight and locked out the entire time during the waiter walk

RX
2 ROUNDS FOR TIME
300/250m Row
100m Double KB Farmer Carry (35/26#)
300/250m Row
100m Double KB Front Rack Carry
300/250m Row
100m KB Front Rack Carry + KB Waiter Walk
– Rest 1:00

LEVEL 2
2 ROUNDS FOR TIME
300/225m Row
100m Double KB Farmer Carry (26/18#)
300/225m Row
100m Double KB Front Rack Carry
300/225m Row
100m KB Front Rack Carry + KB Waiter Walk
– Rest 1:00

LEVEL 1
2 ROUNDS FOR TIME
300/225m Row
100m Double KB Farmer Carry (18/13#)
300/225m Row
100m Double KB Front Rack Carry
300/225m Row
100m KB Front Rack Carry + KB Waiter Walk
– Rest 1:00

Accessory

Rest, stretch, and recover

Stretching

2 SETS
1:00 Doorway Stretch / Side
1:00 Tricep Lacrosse Ball Roll / Side

Notes

Target | < 20:00
Rows | < 1:30
Carries | 2 sets or fewer.
 This is a strength endurance building workout focused on upper body work while developing midline strength at the same time. Your job is to focus on performing fast row sprints combined with a controlled and quality KB carry. You can move fast in the carries but don’t rush them. Pay close attention to the waiter walk. Use a weight that allows you complete 50m with one arm straight the entire time, and then switch the other arm for the remaining 50m. We will do a little extra rowing work in the warm-up to challenge everyone and help them refine their rowing technique

Leave a Reply