This is your 10th workout of 2012 ... Keep up the great work
CrossFit WOD "Diane"
Diane is a benchmark of fitness workout designed to challenge you in many components of fitness. These components are strength, power, stamina, CV, Coordination, Accuracy, Agility, Balance and speed.
The workout is 21-15-9 :
- 100kg Dead lifts (DL)
- Handstand Push ups (HSPU)
It also looks like this
21 DL, 21 HSPU, 15 DL, 15 HSPU, 9 DL, 9 HSPU - Finished!!
Warm up with the TrickyFit warm up video
Follow the warm up with 20 BW squats, front squats and over head squats.
Finally do 3 sets of 5 Dead lifts @ 25%, 50% and 75% of your 1-3 RM
With static stretching and foam rolling of sticky muscle tissue and fibres.