CROSSFIT
“DIAMETER”
4 Rounds For Time:
500 Meter Row
9 Deadlifts
18 Kipping Handstand Push-Ups
WHITEBOARD BRIEF
STIMULUS
One round = ~4:00-5:00 (see movement breakdown for how to achieve this)
ROW (Both genders will Row 500m)
A 500m should take ~1:45-2:20 (3 rounds of Rowing = 5:15-7:00).
DEADLIFT
9 heavy Deadlifts should take ~:30-:45 in 1-2 sets.
If we have to break the Deadlift in to 3 sets because it’s too heavy, the load is too heavy for today. Scale to a load that allows for 1-2 sets across all 4 rounds.
KIPPING HANDSTAND PUSH-UP/DB PUSH PRESS
18 Kipping Handstand Push-Ups should take ~:45-1:30.
The DB Push Press expectation should align with the HSPU, but may be a little quicker. Challenge yourselves on the DB Push Press. These should not be 18 unbroken every rounds with ease.
STRATEGY
For rounds 1-3 find a pace that allows you to immediately starting Deadlifting. Some suggestions: Males 1:45-2:05 / Females: 1:55-2:15. We should not need to go over 2:20 at any point in the workout. For the last rounds, decrease your split by 2-3 seconds. This will be uncomfortable, but the fight to the end has begun once we enter round 4!
This is a heavier Deadlift, but we should still shoot for no more than two sets. Suggested breakdown: 9 unbroken; 7-2; 6-3; 5-4. The quick break could increase overall performance.
Be smart on the HSPU or DB Push Press. Squeezing in “one each rep” vs resting sooner, could be the difference between a :10 and :45 rest. Once the shoulders fatigue, it can take a while for them to recover. If you know you can do 10 HSPU’s in a row, but it’s close to a max set, make the choice to do 6 or a number that will allow you to stay relatively fresh.
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