Thursday October 13th – Diamond Hill CrossFit
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Thursday October 13th

12
Oct

Thursday October 13th

22.10.13

INTENDED STIMULUS

5-6 rounds each of the lunges and V-ups.

150-300+ total calories.

Opportunity to reduce the intensity from the previous days, if needed.

RX

AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (35/25 lb)
15 V-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 V-ups.

LEVEL 2

AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (30/20 lb)
10 V-ups 

LEVEL 1

AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (20/15 lb)
10 alternating single leg V-ups

SKILL WORK

Post-workout:
3 sets:
25 weighted supermans

STRETCHING

2:00 frog stretch

WHITE BOARD BRIEF

Target reps | 150-300+ calories. 5-6 rounds each of the lunges and V-ups.

Today’s partner workout lowers the intensity level a bit and allows you to move at your own pace. Both athletes are working at the same time so there really is no time for much rest. One partner rows while the other does 10 DB lunges and 15 V-ups. The combined reps shouldn’t take longer than 1:30-2:00 and transitions should be quick.

If you want to take it easier, slow down on the rower and use it as an opportunity to recover. If you are looking to push the pace, get after it on the rower. If you are really pushing the pace on the rower, expect the DB lunges and the V-ups to be much more difficult.

Partner up with an athlete that has similar expectations.

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