Friday February 3rd – Diamond Hill CrossFit
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Friday February 3rd

2
Feb

Friday February 3rd

23.02.03

INTENDED STIMULUS

11:00-15:00.

Complete the row intervals in 4:00, 3:00, and 2:00 respectively.

V-ups in 1:00-2:00/set.

Complimentary movement pairing for higher intensity.

RX

For time:
1000/900-m row
40 v-ups
750/625-m row
40 v-ups
500/450-m row

LEVEL 2

For time:
1000/900-m row
40 alternating v-ups
750/625-m row
40 alternating v-ups
500/450-m row

LEVEL 1

For time:
700/600-m row
40 sit-ups
600/525-m row
40 sit-ups
500/450-m row

SKILL WORK

Rest, stretch, and recover

STRETCHING

Max-effort hanging L-sit hold
– Scale to a hanging tuck hold.

WHITE BOARD BRIEF

Target time | 11:00-15:00.

The goal of this workout is to push harder than usual on each row and the first set of v-ups.

Finish the first row in under 5:00, and deliberately move at an uncomfortable pace.

Open with a larger set of reps on both sets of v-ups.

Then, finish the reps with strategic and manageable sets.

The second row will likely be a little bit slower. However, still push and finish in under 3:30.

The final row should be an all-out sprint. It’ll likely start at slower pace, but the back half of the row should get progressively faster.

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