9/30/2020 “Diane”

Strength:

EXTENDED WARM-UP

EVERY 2:00 x 6 SETS

:30 Handstand Hold

3-5 Negative Handstand Push-Ups or Pike Push-Ups

5 TNG Deadlifts* *Building Past Workout Weight

WOD:

"DIANE"

FOR TIME

21-15-9

Deadlifts RX (225/155) CFC 1 (185/135)

Handstand Push-Ups

*Last Seen 7/14/20

SCALING *Reps, Loading, Volume*… HS Hold -- Athletes should be able to hold in control the entire working time- scale the time under tension accordingly. Sumo Good Morning -- Athletes should be able to complete all 8-10 reps unbroken every set- scale the load accordingly. Deadlift -- Athletes should be able to complete at least 10 reps unbroken with the weight they choose- scale accordingly. HSPU -- Athletes should be able to complete in quick sets of 3-5 reps- scale the volume accordingly if needed to 15-9-6 or 9-6-3.

*Movement Adjustments*... HS Hold -- We can sub a Plank Hold or a DB Overhead hold for any athlete unable to go overhead today. Sumo Good Morning -- We can sub a Sumo Romanian Deadlift if an athlete cannot load the back. Deadlift -- We can sub a DB Goblet Squat if an athlete cannot pull off the floor today