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Damn Diane

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

3. Movement Prep/Activation and Increasing Heart Rate

8 Minute AMRAP

1:00 Row OR Jog

7 Single Arm Seated Dumbbell Z Press (each side)

14 Banded Good Morning

7 Single Arm Suitcase Deadlift (each side)

0:30 Handstand Hold

4. Barbell & Workout Prep

3-2-1

Deadlift (at workout weight)

Deficit Strict handstand Push Up

Damn Diane (Time)

15:00-25:00

3 Rounds For Time:

• 15 Deadlifts

• 15 Strict Deficit Handstand Push-Ups

W 205 lb., 2-in. deficit

M 315 lb., 3.5-in. deficit

SCALING

3 rounds:

15 deadlifts (275/175)

15 strict handstand push-ups

OR

3 rounds:

10 deadlifts (315/205)

10 strict handstand push-ups (3.5″/2″)

The SCALING aim is to use a difficulty you can hang onto for bigger sets and get close to the target time

TARGET SCORE

Target Time: sub 6 minutes

Time Cap: 10 minutes

STIMULUS

This is classic push/pull CrossFit!

This should press your boundary for intensity and what you can handle on muscular fatigue, most likely in the shoulders first.

WORKOUT STRATEGY & FLOW

Deadlift: Don’t use over 70% 1RM. We’d like bigger sets of 8-10+ to start. If you love deadlifts and feel great, you can go for unbroken

Deficit Strict Handstand push ups: We work strict handstand push up volume frequently (and some with a deficit) so see how you have adapted! If deficit strict hspus are not in your wheelhouse, try sets of 4-5+ to start and settle into what you can handle.

Accessories

46:00-60:00

3-4 Rounds

7 Strict Toes to Bar

10 Banded Pallof Press (each side)

75′ Single Arm Dumbbell (OR Kettlebell) Farmers Carry (each side) (moderate weight)

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