Sunday January 15th – Diamond Hill CrossFit
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Sunday January 15th

14
Jan

Sunday January 15th

23.01.15

INTENDED STIMULUS

20:00-30:00.

Slowing down the pace today.

Choose whatever odd object you have available that both partners can carry and trade off without putting down.

Partners should be prepared to grind it out and rely on teamwork as they get practice in with odd objects.

Finish each partner run in 8:00 or less.

Split into 200-meter increments with partners taking turns.

RX

For time with a partner:
1600-m run
1200-m farmers carry 70/53
1600-m run
– Split the runs in 200-m increments.
– Split the carry as needed.

LEVEL 2

For time with a partner:
1200-m run
800-m farmers carry 53/44
1200-m run
– Split the runs in 200-m increments.
– Split the carry as needed.

LEVEL 1

For time with a partner:
1000-m run
800-m farmers carry 44/35
1000-m run
– Split the runs in 200-m increments.
– Split the carry as needed.

SKILL WORK

Rest, stretch, recover.

STRETCHING

1 set:
:30 standing hamstring stretch/side
:30 pigeon stretch/side
:30 standing hamstring stretch/side
1:00 saddle stretch

WHITE BOARD BRIEF

Target time | 20:00-30:00

Today’s workout is going to be a grind! The workout should take somewhere between 20:00 and 30:00.

The run should take no more than 2:30 for each 400-m, so scale distance as needed. Partners will split the run equally, alternating for 200-meter intervals.

The farmers carry should be moderately heavy. Split the carry up as desired between partners, but try not to put the sandbag down. Expect to have trouble breathing during this movement because the bag will be pressed against your chest.

Hit it on the run! This is the place to makeup speed, while the carry will be slower. Both are uncomfortable but in very different ways.

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