Weekly WOD Insights 8/16/21

The main idea for this workout was the classic CrossFit workout “Diane,” which is a 21-15-9 of Deadlifts and Handstand push ups. While that workout can be fun, if you’re not an absolute handstand push up ninja it can be an extremely tough workout. When I do that workout I feel like I am just shaking my arms out half the time cause I struggle with handstand push ups 😂 . I am hoping this workout can provide a similar push/ pull stimulus and keep that heart rate up the entire time. The deadlifts should be extremely light today, so select a weight you always feel comfortable going unbroken on.

10 Double unders (20) (40)

Calories on machine

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7 Deadlifts 115/75 (135/95) (185/125) (205/135) (Organic Bison)

6/4 Push ups (9/6 Regular or ring push up) (5/3 HSPU) (4/2 Strict HSPU or RIng dip)

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10 Double unders (20) (40)

Calories on machine

-Rest 1 Minute in between each set-

Row or Ski 18/12 (24/16) (Beef Bike 18/12)  (22/16)

1- 8 reps @ 205/135

2- 8 reps @ 225/155

3- 4 reps @ 255/175

4- 4 reps @ 275/ 205

Todays workout should be on the longer side. The total workload today is on the higher end, so when selecting your weights for todays workout keep that in mind. If you feel confident in your cardio ability, don’t be afraid to attack the Beefy level cardio’s, even if you know you aren’t planning on doing the beefy level squats or gymnastics. Also if you don’t know, know you know. Bitchin sauce is the greatest sauce at Costco hands down.

-800m run or 1k/800m row or 2k/1600m bike-

3 rounds of bitchin sauce

-603m Run–750/600m row–1250/1000m bike Calbike (Beef 800m run– 1k/800m row– 2k/1600m bike)-

3 rounds of bitchin sauce

-200m run– 250m row– 500/400 bike (403m run– 500/400m row– 1000/800m bike)-

3 rounds of bitchin sauce

5 Box Jumps (Adv 7) (9)

7 Goblet squats 53/35 (7 Front squats @ 75/65) ( 95/65)

7 Hanging Knee raises (4 Toes to bar) (9)

Todays squat format is the same as two weeks ago. The goal for today would be to add just a few pounds to the previous performance or if last times felt like a really good challenge, then go ahead and just do the same weights and aim to make them feel smoother. For the finisher today, you will want to select a combo that allows you to move fairly quick through both movements. It should be a short, high intensity finisher. ALL GAS NO BRAKES BABY.

A.) Back squat/Front Squat/ Overhead Squat

5-5-5-5-5

*4 second descend on each rep*

**Compare 8/4/21**

B.) 4 rounds 

15 Dumbbell snatches 45/25 (alt 50/35) (Alt 55+/40+)

10 Down ups (Burpee) (Lateral Burpee over DB)

Today is all about attacking the areas of out fitness that don’t get enough love. Todays workout will have you working on your aerobic fitness as well as some foundational push, pull, and core work. The goal of today is to keep the intensity on the lower side. You should be able to have short conversation the entire workout if you wanted to. The main reason for keeping the intensity on the lower side is to work the aerobic system which will improve your body’s ability to circulate oxygen throughout your system. Aka it will make you more fit!

Run 403 or Row 500/400 or Bike 1k/800m

6-12 Pull ups or ring rows (Adv strict pull ups)

6-12 Push ups or dumbbell bench press

10 Sit ups, tuck ups, V ups (Strict Hanging knee raises) (Strict hanging leg raise)