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.
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
Mel!
-Rest 1 Minute in between each set-
Calories on machine
Row or Ski 18/12 (24/16) (Beef Bike 18/12) (22/16)
Organic Bison Deadlift weight
1- 8 reps @ 205/135
2- 8 reps @ 225/155
3- 4 reps @ 255/175
4- 4 reps @ 275/ 205
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Tuesday
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.
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
This is the result of an ALL GAS NO BRAKES approach
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!
This is a great visual to illustrate my point. You can see how strength and aerobic capacity are lumped into the same category of importance. This is more the style of the workout you are all doing today. The layer above contains power and anaerobic capacity (think olympic lifts and short met cons). While power movements and shorter met cons have their place, we should recognize that we need to allocate more effort towards developing our aerobic capacity and foundational strength movements.
Friday
If you opt for the advanced complex for today, the goal is to perform the entire complex without dropping the barbell.
A.) Every :90s For 15 minutes
2 Clean and Jerks or Snatches
Advanced Complex option
Every :90s for 15 min perform complex
Clean
1 Clean from the knee + 1 Clean from the floor + 2 Jerks
Snatch
1 Snatch from the knee + 1 Snatch from the floor + 2 Overhead squats
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