Wednesday May 20th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday May 20th

19
May

Wednesday May 20th

7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557
9:00am Class – Join URL: https://us02web.zoom.us/j/82301170451
5:30pm Class – Join URL: https://us02web.zoom.us/j/89180040432

Warm-up:

Run/Bike/Row/Jump 2 minutes.

Mobility:

Pancake stretch – 1 minute per leg, Seated Forward Bend – 2 Minutes, Butterfly Hold – 2 minutes.

Specific Warm-up:

Line Drills

Part 2:

200m Run, 20 Situps, :60 seconds rest, 200m Run, 18 Situps, :50 second rest, 200m Run, 16 Situps, :40 seconds rest, 200m Run, 14 situps, :30 seconds rest, 200m Run, 12 situps, :20 seconds rest, 200m run, 10 situps, :10 seconds rest, 200m Run.

Scale:

Run should be 1 minute or less in 1st round, if longer scale back.

Notes:

Rest gets less and less each round so take advantage of the early rest so you can push at the end. Each round should be done as fast as possible, no pacing.

Cooldown:

Hamstring Stretch, Cobra Stretch.

Express:

Warm-up:

Run/Bike/Row/Jump 2 minutes.

Mobility:

 Pancake Stretch Р1 minute. Seated Forward Bend Р1 minute, Butterfly Hold Р1 minute.

Specific Warm-up:

200m Run, 5 Situps, 5 Burpees.

Part 2:

200m Run, 20 Situps, :60 seconds rest, 200m Run, 18 Situps, :50 second rest, 200m Run, 16 Situps, :40 seconds rest, 200m Run, 14 situps, :30 seconds rest, 200m Run, 12 situps, :20 seconds rest, 200m run, 10 situps, :10 seconds rest, 200m Run.

Scale:

Run should be 1 minute or less in 1st round, if longer scale back.

Notes:

Rest gets less and less each round so take advantage of the early rest so you can push at the end. Each round should be done as fast as possible, no pacing.

Cooldown:

Hamstring Stretch, Cobra Stretch.

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