PERFORMANCE

Warm-Up.

Row 1000 meters

Followed by…

“Mind Muscle” Mobility for Hip Hinging

Followed by…

Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)

Then…

A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Compare results to June 23, 2020.

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie Assault Bike
20 Dumbbell Hang Clusters

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!

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Janelle Winston
Janelle Winston (@AKwinst)
January 21, 2021 6:28 pm

A. Strict Diane:
First time doing it all strict. Super excited by this. I was going to see how it went and kip if I needed too.

6:51 – RX Last time was 1/2 kipping and I did 6:56

DL – 14/7, UB, UB
HSPU – 5/5/4/43, 5/4/4/2/ 5/2/2

B. Arm rehab
then than the B.
Hip thrusters – 125, 155, 175

Jason
Jason
October 12, 2020 5:57 pm

8:10

Danny Lizano
Danny Lizano
October 8, 2020 3:40 am

A)4:15

Janelle Winston
Janelle Winston (@AKwinst)
October 6, 2020 10:05 pm

Had very little time today so basically a very quick warm up and A. With a few drills thrown in at the end.

A. 6:56 – 1/2 was strict 1/2 kipping

DL – 11/10, 10/5, 9
HSPU – 8/7 strict, 6 kipping, 5/3 strict, 7 kipping, 4 strict, 5 kipping

Last time did all kipping and got 7:04.

Last edited 1 year ago by Janelle Winston
Solomon Granillo
Solomon Granillo
October 6, 2020 8:18 pm

1. 6:43. #185 for DL
2. Done. #95 for thrusters.

Logan Harris
Logan Harris
October 6, 2020 5:02 pm

A. 4:53 (better than last time!)
B. Done with 165#, and 45s L-sits

Mugu
Mugu
October 6, 2020 4:56 pm

Deadlifts
3×5- 295,315,365

Dianne was 7:45. HSPU really killed me. But i did them, so I guess I’m getting better.

Did a modified of B.

And got a new split jerk PR at 245#

Mike Slagle
Mike Slagle (@mike_slagle)
October 6, 2020 3:05 pm

A. Done with 44 lb kb zpress
5:28
Deadlifts: UB, 11/4, UB
Zpress: 15/6, 12/3, UB

B. Hip thrusts done at 325
Done
Done

Alex Hey
Alex Hey (@axl_hey2013)
October 6, 2020 12:37 pm

I am there in the background.
A. Strict Diana: 5:45

B. @180 kg

C. 36/18 24/12 12/6 kbs/v-up

Al F
Al F (@frasersailing)
October 6, 2020 2:06 pm
Reply to  Alex Hey

180kg hip thrusters for 6, nice work!!!!! ?

Candy Olkey
Candy Olkey (@clolkey)
October 6, 2020 12:34 pm

WU Row x 1000m – Nasal Breathing only 4:34 A. Strict Diane – 10:35 (1:27 faster than last time with same mod) DL – 16/5, 12/3, UB BB L-Sit Strict Press @ 65# – 9/4/3/2/singles, 5/3/2/2/singles, 3/2/singles ***DL’s felt so fast and smooth today!! B. 3 Sets for quality BB Hip Thrusts x 6 @ 21X1 – 185#, 205, 225 Band Pull Aparts x 30 (15 OH / 15 front) Leg Press x 10 @ 325# (narrow hip width) L-Sit x 30s (20/10, 20/10, 15/5/10) Ring Pull Ups in L-Sit x 5 (sets of 2 &3 each round) ***L-Sits done… Read more »

Al F
Al F (@frasersailing)
October 6, 2020 2:04 pm
Reply to  Candy Olkey

Massive PB on ‘Diane’ ?

Mike Slagle
Mike Slagle (@mike_slagle)
October 6, 2020 3:06 pm
Reply to  Candy Olkey

Those are strong zpresses! That’s a heavy weight for the workout. Well done!

Mike evison
Mike evison
October 6, 2020 11:25 am

Following for a week or so, thought I would join in the community and pay my thanks to the programmers – thank you! A: 7:44 (subbed hspu for box pike push ups, sorry CrossFit crew, I’ve got no interest in going upside down on my hands, I’m sure there are benefits I just don’t think it’s worth the trade off for my efforts doing something I don’t enjoy) B: 4 rounds of 15 hip thrusts with 30kg db, 25 band pull aparts and 20 second hollow hold (clearly a weakness I need to work on, abs were on fire everytime!)… Read more »

Thomas Lopez
Thomas Lopez (@loulid)
October 6, 2020 10:09 am

Warm up ✔️
Workout A : 5’03 all deadlift UB but very hard on shspu.
Workout B done at 100kg

Last edited 1 year ago by Thomas Lopez
Christopher Capozzi
Christopher Capozzi (@christopher_m_capozzi)
October 6, 2020 9:09 am

8:35

185# and mixed in kipping for round of 9

R21
DL – 15 /6
HSPU – 10 / 5 / 3 / 3

R15
DL – 10 / 5
HSPU – 5 / 3 / 2 / 2 / 2 / 1 – failed 3 attempts

R9
DL – 9
HSPU – 5 / 3 / 1 – kipping

Candy Olkey
Candy Olkey (@clolkey)
October 6, 2020 12:40 pm

Great work Christopher!

Christopher Capozzi
Christopher Capozzi (@christopher_m_capozzi)
October 6, 2020 4:37 pm
Reply to  Candy Olkey

Congrats on the PR Candy!

Rafael Barros
Rafael Barros (@rcamposbarros)
October 6, 2020 6:45 am

Strict Diane:

07:08

07 seconds faster than last time

Last edited 1 year ago by Rafael Barros
Candy Olkey
Candy Olkey (@clolkey)
October 6, 2020 12:39 pm
Reply to  Rafael Barros

Congrats on the PR Rafael!

Al F
Al F (@frasersailing)
October 6, 2020 12:04 am

Warmup done

3 sets touch and go DL @130kg x5
Handstand holds

DL done heavier to try and mentally make ‘Diane’ feel easier!

A. Strict ‘Diane’ 21,15,9
DL @102kg
SHSPU’s

4’24

5 secs faster than last time, so pleased with that

B. Just moved from one to next as short of time.
Hip thrusters done @160kg

Al F
Al F (@frasersailing)
October 6, 2020 12:02 pm
Reply to  Michele Vieux

Thanks Michele ?

Candy Olkey
Candy Olkey (@clolkey)
October 6, 2020 12:39 pm
Reply to  Al F

Holy Smokes..at 4:24 I was just getting the set of 15 DL going! I just love to see your amazing work each day Al!

Al F
Al F (@frasersailing)
October 6, 2020 2:03 pm
Reply to  Candy Olkey

Ha thanks Candy ? you took 1’27 off your PB today so that is an awesome gain, great work!!