Saturday January 16th – Diamond Hill CrossFit
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Saturday January 16th


Saturday January 16th

Part 1:

Movement Prep & Warmup

Part 2:

For Max Distance & Reps:
5:00 Max Distance Row
5:00 AMRAP: 5 Burpee Over Rower* + 10 MB G2O
4:00 Max Distance Row
4:00 AMRAP: 5 Burpee Over Rower + 10 MB Squat Cleans
3:00 Max Distance Row
3:00 AMRAP: 5 Burpee Over Rower + 10 MB G2O
2:00 Max Distance Row
2:00 AMRAP: 5 Burpee Over Rower + 10 MB Squat Cleans
1:00 Max Distance Row
1:00 AMRAP: 5 Burpee Over Rower + 10 MB G2O

2 Scores = Meters Rowed & Total Reps


Burpee Over Rower => Burpee




Today’s longer conditioning workout is meant to trick you into going out too fast. Don’t go out too fast (unless you really want to). Instead, try to focus in on a goal and pace for the 5:00-3:00 rounds that is relatively consistent and similar. Then save some energy for the final 2:00 and 1:00 rounds to let loose. Empty the tank, but don’t wait until the 1:00 round. Push really hard in that 2:00 round. You will have more energy left over than you
think, and if you wait to push in the 1:00 round, then you will be left feeling like you could have done more. Goal pace on the row is 1:45-2:00 for Men / 2:00-2:20 for women.  AMRAP goals: no round faster than :30, no round slower than 1:00.


 If you want to scale, then focus on adjusting the weight of the clean/ground-to-overhead or the difficulty of the burpee. We want to avoid reducing the reps today.

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