Thursday December 22nd – Diamond Hill CrossFit
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Thursday December 22nd

21
Dec

Thursday December 22nd

22.12.22

INTENDED STIMULUS

Rows in 1:30 or faster.

Advanced athletes should aim for 1:00 on the rower.

Up to 75 double-unders for fast rowers with excellent double-unders.

1:1 work-to-rest ratio to allow athletes to sprint on the rows.

RX

5 x 2:00 rounds for reps:
22/18 calorie row
Max double-unders
– Rest 2:00 between sets

LEVEL 2

5 x 2:00 rounds for reps:
18/15 calorie row
Max double-unders/speed steps/penguin taps
– Rest 2:00 between sets

LEVEL 1

5 x 2:00 rounds for reps:
12/10 calorie row
Max double-unders/speed steps/penguin taps
– Rest 2:00 between sets

SKILL WORK

Post-workout:
Accumulate:
100 hollow rocks
– Every time you break perform 25 sit-ups.

STRETCHING

1:00 foam roll calf/leg
1:00 foam roll IT band/leg

WHITE BOARD BRIEF

Target | :30-1:00 of double-unders/round

After yesterday’s heavy assault of a workout, today will be easier on the body while still providing an opportunity to work hard.

The goal of this workout is to sprint on the rower to earn as much time to work on double-unders as possible.

Rather than a specific number, we just want to see that you can consistently earn reps in a :30-1:00 window. This should mean that you complete anywhere from 5 to 75+ double-unders/round.

To hit that goal, scale the calories rowed each round to take no longer than 1:30. However you should not finish any faster than 1:00.

The 2:00 of rest is intended to allow for the start of each round to be a sprint. Empty the tank on each row!

If you do not have double-unders, there are no single-unders today. Scale to a jump rope variation that challenges strength and coordination.

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