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Our Blog

Wednesday 10.4.17 Workout of the Day

By cfpalmbeach | In CrossFit, WODs | on October 3, 2017

Strength/Skill Work: 

15 Minutes to Build to a Heavy 5 Rep Deadlift

*After every set complete a 100 FT DB Overhead Walk/10-20 Sec Handstand Hold/6-8 Wall-Facing HS Shrugs

———————————————————

“Diane”

For Time:  (10 Min Cap)

21-15-9

Deadlifts S(185/125) RX(225/155)

Handstand Push Ups S(Standing Arnold Press)

WOD Tips:

-Today is an opportunity to test a classic girl benchmark WOD in “Diane”.  We have been doing a good amount of deadlift and handstand push up work over the last couple months, so hit this one hard today, and see what you are capable of.  We will start today with some strength work, but the main goal is to feel good going into Diane, so don’t overdo it here.  Work up to a heavy set of 5 deadlifts that will prep your nervous system for the weight in Diane.  Your 5 rep set should be well above the weight you plan to do in Diane, or you may want to consider scaling your Diane weight. 

-We will also be mixing in some handstand push up prep in the strength work.  You can choose any of the 3 OH movements to perform after each round.  Start light on the overhead walk and try to increase with each set.  Once the OH walk feels good, you can progress onto the handstand holds and wall facing shoulder shrugs.  Again, we want to get our body geared up for Diane, but not to the point where we are super fatigued. 

-Pick a weight for Diane that you can do at least 15+ unbroken reps with when fresh.  For the handstand push ups/Arnold press, you should be able to perform at least 15+ reps unbroken when fresh.  If you have some handstand push ups, but can’t complete the full 45 reps, then you can do a combination of hspu and the Arnold press. 

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