Wednesday December 7th – Diamond Hill CrossFit
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Wednesday December 7th

6
Dec

Wednesday December 7th

22.12.07

HUMP DAY HELP

3 HOLIDAY STRESS BUSTING TIPS

INTENDED STIMULUS

All rows in 2:15 or faster.

At least :45 of rest for the first three sets.

To Build top end speed: Alternate one “sprint” round with one “slow” round.

To Build endurance: Aim to be consistent across all 6 sets and get slightly faster each set.

Score is the total time rowed across all sets, so track the time for each row.

RX

Every 3:00 for 6 sets:
500/450-m row

LEVEL 2

Every 3:00 for 6 sets:
450/400-m row

LEVEL 1

Every 3:00 for 6 sets:
350/300-m row

SKILL WORK

Post-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups or 4-7 pull-ups/banded pull-ups/ring rows
– On the 4th set, perform AMRAP until failure.

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