Thursday
CrossFit Blaze – CrossFit
Warm-up
Warmup DeComp 2 (No Measure)
500m Run or Row
(30 Seconds Each) x 2 rounds
Single Leg Glute Bridges
Push-up to Down Dog
Glute Bridges (Two Legs)
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up
Basic Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/Ff_dtGJKgxM
Strength
Deadlift (Warmup for Diane Deadlifts )
*Athletes can choose a moderate weight on the deadlift that they could complete 21+ reps unbroken when fresh
*This is a load that athletes should be able to complete in no more than 3 sets on each round during the workout
*While there is a lot of time allotted for instruction and practice rounds, feel free to add in some deadlift strength work or a handstand push-up skill EMOM before the metcon
WOD
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*”Diane” is a classic CrossFit benchmark workout, which includes a lower body pull and upper body press
*Times on this workout range from a little over 2 minutes to upwards of 10 minutes
Finisher
1-Mile Run (Time)
Max Effort 1-Mile Run
AFTER Diane does not need to be a PR attempt
