Friday February 10th – Diamond Hill CrossFit
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Friday February 10th

9
Feb

Friday February 10th

23.02.10

INTENDED STIMULUS

10:00-15:00.

Short all-out row, then slower push-up grind, then fast all-out row.

No gaming the row; just hit it!

RX

For time:
500/450-m row
100 push-ups
500/450-m row

LEVEL 2

For time:
500/450-m row
80 push-ups
500/450-m row

LEVEL 1

For time:
400/300-m row
60 push-ups
400/300-m row

SKILL WORK

Post-workout:
3 sets:
15 bent-over rows
10 barbell roll-outs

STRETCHING

:30 doorway stretch/arm
30 reach, roll, and lift

WHITE BOARD BRIEF

Target time | 11:00-15:00.

Today’s workout is intended to be performed with fast and furious rowing and then a slow down to get through the push-ups sandwiched between.

The row should take somewhere around :90 and 2:00 to complete each round.

We’re seeking higher-volume push-ups, so scale movement variation before reps.

At no point should anyone get held up on the push-ups.

Scale if needed.
Try and get a faster time for your second row!

We’ll close out the day with some barbell bent-over rows and roll-outs.

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