CrossFit Blade – CrossFit
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*CF Benchmark*
Scale: Deadlift load ~60%, HSPU to 1 or 2 AM, Pike Press, Push Ups, Push Ups to Box.
Warm-up
2 Rounds:
1 Min Bike :20 mod :20 hard :20 easy
8 SL KB RDL Ea leg-choose
8 SA KB Press Ea Arm- Choose
10 BB Deadlift
:30 HS Hold On Wall OR Pike Press Practice
Warm Up to Working Load DL
2 Rounds:
5-7 DL
5-7 Push Ups Variation
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*CF Benchmark*
Scale: Deadlift load ~60%, HSPU to 1 or 2 AM, Pike Press, Push Ups, Push Ups to Box.
**Partner Style: 1 goes then the next goes to count for each other.
Warm-up
1. Hamstring FLoss: 3 min per side
2. 3 POS Shoulder floss: 3 min per side
3. Wall Splits: 5 min hold
Partner Assault BIke: 15 min for Calories (AMRAP – Reps)
Partition Switches as you choose
AMRAP 15
For Assault Bike Calories
Scale: Solo go :30 on :30 off
*OPTIONAL POST DIANE WORKOUT*
