Thursday, 12 January 2012

January 13 2012

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

Cool Down

With static stretching and foam rolling of sticky muscle tissue and fibres.

1 comment:

  1. Diane ( scaled)
    Dead lift weight 40kgs + HSPU

    15 minutes

    I have no troubles doing 30 - 40 HSPU but the combination with heavy dead lifts made it soo much harder. A good first effort