CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2 Rounds

200m Run

15 Barbell RDL

15 Barbell Z-Press

Get Fit

Min 20 – 34

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
8 minute time cap

Handstand Push-ups (Start at 10:00
Max Strict HSPU Reps)

To get the real “Diane stimulus” you need to be able to finish in 6 minutes or less. This means many should be scaling back the DL weight, possibly HSPU reps, or movement itself – even though it’s a benchmark.

Giving you an 8 minute cap just means we have built in a little extra room for those who still overshoot. We are going to finish the piece off with a test of shoulder endurance/stamina with 2:00 of Strict HSPU or a light seated DB shoulder press for those still workIng on the sHSPU.

Get Strong

Min 44 – 54

Deadlift (Deficit Deadlift
E2MOM x 5 – 3 Reps)

First, if you’re not confident with your conventional DL, you can just stay flat on the floor. Deficit Deadlift should be done with you standing on a flat plate, you can pick the height 1-3″ or so, depending on your strength and ROM/flexibility.

Each set of 3 should have a bit of controlled tempo especially on the way back down. Build gradually and keep the weight to something you’re able to keep a braced position with throughout.