Saturday January 14th – Diamond Hill CrossFit
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Saturday January 14th

13
Jan

Saturday January 14th

23.01.14

INTENDED STIMULUS

2:00-3:00 per round.

Use a deadlift weight that can be finished in 2 sets or less.

Complete the burpee pull-ups in under 1:00.

Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Jumping into the pull-up is considered scaling.

RX

6 rounds for time:
20/18 calorie row
10 deadlift (225/155 lb)
5 burpee pull-ups
– Alternate movements with your partner

LEVEL 2

6 rounds for time:
20/18 calorie row
10 deadlift (155/105 lb)
5 burpee pull-ups
– Alternate movements with your partner

LEVEL 1

6 rounds for time:
15/12 calorie row
10 deadlift (105/75 lb)
10 burpee jumping pull-ups
– Alternate movements with your partner

SKILL WORK

Post-workout:
1 set:
100 AbMat sit-ups
– Perform the first 50 reps as fast as possible.

STRETCHING

2:00 foam roll lower back

2:00 foam roll upper back

WHITE BOARD BRIEF

Target time | 2:00-3:00 per round

Set yourself up to maintain a quick pace throughout each round, even if you slow down across the entire workout.

Row at a pace that allows you to finish quickly and allow your partner to start the deadlifts.

The deadlift weight should allow you to complete consecutive sets of 5-10 reps with :05-:10 rest in between sets.

We have a post-workout, focus on the sit-ups; perform 50 as fast as possible, and then the remaining 50 slowly, without the assistance of your arms.

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