Thursday December 29th – Diamond Hill CrossFit
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Thursday December 29th

28
Dec

Thursday December 29th

22.12.29

INTENDED STIMULUS

Interval rowing workout.

Score is the total calories rowed across the 20:00.

250/200+ total calories. Advanced athletes should push over 300 calories.

Keep stroke rate higher than normal.

ALL LEVELS

EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row

SKILL WORK

Post-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups, 3-8 strict/banded pull-ups, 8-10 ring rows
– On the 4th set, perform AMRAP until failure.

STRETCHING

1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)

WHITE BOARD BRIEF

Target calories | 250-200+ calories. Advanced athletes 300+.

Today’s workout is all rowing intervals. Each 5:00 EMOM is going to increase in difficulty because you’ll get less rest. Remember to breathe and sit up tall on your rower.

During the warm-up, start to develop a calorie goal for each interval. This will help you push through this workout. Consider, 10/6 calories as a goal in your first EMOM.

Your stroke rate in this workout will help you accumulate the most amount of calories in each interval. Manage a rate that is higher than what you would normally perform in a workout. This will elevate your heart rate but remember you do get a quick break before starting up again.

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