Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
20 Single Leg RDLs
Deadlift (Build to 3RM (15min))
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
Scaled: Normal Diane (below)
This is essentially an Rx+ variation of the benchmark Diane. If you can do Diane sub 5min give this a go. If you can’t, don’t give it a go. Do Diane and go for sub 5!
Deadlifts, 225# / 155#
Target time -4-5min
A classic crossfit benchmark with a heavy barbell and high skill gymnastics.
Deadlifts – We are aiming for quick sets or unbroken for the stronger athletes. Something like 7-7-7/5-5-5/3-3-3 can help control the fatigue here.
HSPU – Use your kip! Drive hard with the hips and stay tight in the lockout.