CrossFit Blaze – CrossFit

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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


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


Diane (Time)

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


1-Mile Run (Time)

Max Effort 1-Mile Run
AFTER Diane does not need to be a PR attempt