Wednesday September 1st – Diamond Hill CrossFit
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Wednesday September 1st

31
Aug

Wednesday September 1st

21.09.01

INTENDID STIMULUS

1.) Finish the workout between 13:00-20:00.
2.) Spend no more than 2:00 on any of the 400m runs.
3.) Spend no more than 1:30 performing the rope climbs in each round

RX

5 Rounds For Time:
400m Run
1 Legless Rope Climb 
3 Rope Climbs 

LEVEL 2

5 Rounds For Time:
400m Run
3 Rope Climbs

LEVEL 1

5 Rounds For Time:
300m Run
10 Pull-to-Stands

SCALE

3 Rope Climbs = 90 seconds of climbs, Pull to Stand = Ring Climbs

SKILL WORK

4 Sets:
5-8 Weighted Sit-ups + :30 Hollow Hold

STRETCHING

3 Sets:
:30 Wrist Extension Stretch / Side
:30 Rocking Calf Stretch / Side

WHITE BOARD BRIEF

Target Time | 13:00-20:00
• Today’s workout offers a good amount of time to practice the skill of climbing a rope. In the warm-up, we
will cover scaling options and technique of getting up the rope. Focus on finding an option that allows you
to practice where you are weak, but also to keep moving.
• The run is going to be a good place to push yourself and make up some time. Look to use the first 50-100m
to catch your breath and then get on your pace. This run should not take longer than ~2:00 in any round.
Challenge yourself on the run by keeping an eye on the clock and setting a goal or trying to keep up with a
faster athlete in your class.
• As for the rope climbs, focus on establishing a good footlock first. With whatever option you choose, we
want to be finished up and back out running in 1:30 or less

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