Friday January 20th – Diamond Hill CrossFit
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Friday January 20th

19
Jan

Friday January 20th

23.01.20

PARTNER WORKOUT

INTENDED STIMULUS

16:00-22:00

Push the pace on the rower. Complete the set of 40 calories in 2:30 or less.

Complete each set of chest-to-bar pull-ups in 3 sets or less each.

RX

For time:
40-30-20-30-40 (36-27-18-27-36 womens row only):
Calorie row
Chest to Bar Pull-ups

– one partner works at a time

LEVEL 2

For time:
40-30-20-30-40(36-27-18-27-36 womens row only):
Calorie row
Pull-ups

– one partner works at a time

LEVEL 1

For time:
30-25-20-25-30(27-21-15-21-37 womens row only):
Calorie row
Jumping pull-ups

– one partner works at a time

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:00 foam roll lats/side
1:00 banded shoulder stretch/side

WHITE BOARD BRIEF

Target time | 16:00-22:00

Today’s workout is another classic Open style workout. After yesterday’s workout, if you have the ability to push, do it.

Lookout for movement interference between the pull on the rower and the pull of the chest-to-bar pull-up.

The goal is to use the legs as much as possible on the rower and an aggressive kip on the pull-ups to reduce the use of the arms as much as possible.

Aim to complete each set of calories on the rower in 2:30 or less. If you are performing the workout as Rx’d, you should maintain an average cal./hr. of at least 1100.

Complete each set of chest-to-bar pull-ups in 3 sets or less each.

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