Wednesday September 22nd – Diamond Hill CrossFit
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Wednesday September 22nd

21
Sep

Wednesday September 22nd

21.09.22

INTENDID STIMULUS

1.) Finish today’s workout in less than 30:00. Advanced athletes should push to finish closer to 25:00.
2.) Light to moderate loading on the deadlift.
3.) Finish the run in less than 5:00.
4.) Complete the sit-ups in one large set.

RX

3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds
– Time Cap = 30:00

LEVEL 2

3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (135/95#)
– Rest 2:00 between rounds

LEVEL 1

3 Rounds For Time:
600m Run
35 Sit-ups
25 Deadlifts (95/65#)
– Rest 2:00 between rounds

SKILL WORK

Rest, stretch, and recover

STRETCHING

2 Sets
:30 Cat Cow Stretch
:30 Hamstring Stretch / Side
:30 Groin Stretch / Side

WHITE BOARD BRIEF

Target Time | 25:00-30:00
• In today’s workout we are going to push the longer end of the time domain. This workout is going to be about moving the entire time. Find a sustainable pace on the run and not stopping on the sit-ups. Rounds should be kept between 6:00-8:00.
• The weight on the deadlift should be light to moderate so you can perform at least 10 reps in a row. 25 reps should take no more than 3 sets to complete.
• The run should take no more than 5:00 to complete in each round. Look to adjust the distance if you are worried about not finishing in the 5:00.
• It’s better to over-scale in round 1 and then add a little more distance and loading in round 2, than not scale enough in the first round.
• There is no extra work today, spend time stretching post workout.

 

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