171 CrossFit – Sun, Aug 13
Warm-Up
Warm-Up
<p>1 SET</p><p>:45 Bike (RPE 4/5)</p><p>8 BW Jefferson Curls</p><p>16 Alt. Scorpions</p><p>8 Scap Push-Up</p><p>16 Alt. Shoulder Taps</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>:30 Bike (RPE 6/7)</p><p>8/8 BW Staggered Stance Good Morning</p><p>8/8 Single Leg Glute Bridge</p><p>8 Pike Push-Ups or Push-Ups</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>:15 Bike (RPE 7/8)</p><p>8 Glute Bridges</p><p>:20 Handstand Hold or Pike Hold</p>
Strength – All
Deadlift (10-8-6*)
<p>*Build up to and slightly past workout weight.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
“DIANE-ISH” (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
21-15-9*
Deadlifts (225/155)
Handstand Push-Ups
21-15-9*
Deadlifts (225/155)
Handstand Push-Ups
-Immediately into AMRAP in Time Remaining of-
15-12-9
Cal Bike**
Deadlifts (135/95)
Handstand Push-Ups
*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.
(Score is Rounds + Reps)
KG BB1: (100/70)
KG BB2: (60/42.5)
Workout – Fitness
“DIANE-ISH (FITNESS)” (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
21-15-9*
Deadlifts (155/105)
Hand Release Push-Ups
21-15-9*
Deadlifts (155/105)
Hand Release Push-Ups
-Immediately into AMRAP in Time Remaining of-
15-12-9
Cal Bike**
Deadlifts (95/65)
Hand Release Push-Ups
*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.
(Score is Rounds + Reps)
KG BB1: (52.5/35)
KG BB2: (42.5/30)
Finisher
EMOM x 6 MINUTES
<p>MIN 1 – :45 Max Alt. V-Ups</p><p>MIN 2 – :45 Plank Hold</p><p> </p><p>(No Measure)</p>
