Friday April 29th – Diamond Hill CrossFit
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Friday April 29th


Friday April 29th




Finish the first 3 rounds in under 5:00 each. 40 minute time cap.

Spend no more than 2:15 on the run.

Complete each round of squats in 1-2 sets.

Load on the squats should feel light to moderate.

Long, grindy workout that requires mental grit.


7 rounds for time:
400-m run
29 back squats (135/95 lb)


7 rounds for time:
400-m run
29 back squats (95/65 lb)


7 rounds for time:
300-m run
21 back squats (45/33 lb)


Rest, stretch, recover


2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg


Target time | 28:00-40:00

Today’s workout is Manion, dedicated to 1st Lt. Travis Manion who died on April 29, 2007, while deployed in Iraq.
— Here is a little about Travis. -First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

This is a long, high-volume workout that packs a serious physical punch and requires mental fortitude.

This workout should take 28:00-40:00, but has the potential to go much longer. To keep our classes running smoothly and keep everyone safe, there will be a hard 40:00 time cap for this workout.

We want everyone to finish the first 3 rounds in under 14:00-15:00 while moving well. After that, as long as athletes continue to move well, it’s OK to get time capped.

In order to finish, the runs need to be completed in under 2:15 and the back squats should be done in 1-2 sets every round. We can almost guarantee that as soon as the squats are broken into 3 sets, the pace of the workout will slow down significantly.

To get through all 7 rounds, scale the run to 300 m, even though it’s a small difference, and the load of the squats to be able to do a few rounds unbroken even though it’s probably more strategic to break them up from the start.

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