Workout of the day
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Diane
Well she’s a complete bitch and one who you could definitely live without. But, she is also a classic CrossFit benchmark and a workout that sorts you right out, and for a long while afterwards!
GOOD LUCK!
CrossFit Cardiff WoD
“Diane”
21 - 15 - 9
Deadlifts (100/70kg)
Handstand push ups
Specialty
For 4 rounds, every 90 seconds:
Power clean + clean + hang clean + jerk
For 6 rounds, every 90 seconds:
Clean and Jerk
4 Sets:
2 Back squats
5/5 High jumping lunge on box
A cheeky little mid-week thrashing coming your way. Highly likely to hurt like hell but at least a pain that will be shared in a partner workout. Enjoy and wave goodbye to your glutes!
CrossFit Cardiff Partner WoD
Running Diane:
21 Deadlifts
21 Handstand push ups
Run 400m
15 Deadlifts
15 Handstand push ups
Run 200m
9 Deadlifts
9 Handstand push ups
Run 100m
Barbell weight (100/70kg)
Athletes will perform each movement in an I go, you go fashion and run together.
Good on you lot! Running a 5km is brutal but doing it within a class setting is what makes it so. So many of you smashed previous times or set brand new through trying to chase those in front of you down…it was genuinely a challenge to cycle fast enough to keep up with you!
Something possibly a bit more familiar and down at the sub 5min mark…a CrossFit classic!
CrossFit Cardiff WoD
Day Four
“Diane”
For time:
21 - 15 - 9
Deadlifts (225/155lbs)
Handstand push ups
You know what to do, and in what colour! See below for a spot of history…
If you haven’t guessed, this is bonkers and set the 2012 Regionals off to one hell of a bang!
Metcon
Complete as many rounds and reps as possible, within 20 minutes of:
50 Double unders
10 Sandbag over shoulder (50/35kg)
15 Toes to bar
Rounds and reps up please…
Happy Friday team! By all accounts, the weather is set to be a.mazing this weekend! Luckily for you lucky buggers...Conroy will be leading a park WoD from 10 until whenever you lot decide to finish and head out!
Note, there will be another venue, offering hungry and lucky buggers, some shit hot and cheaper than usual foods, so long as you have your black cards. If you don't have one yet, just ask!
Keep your eyes peeled team!
CrossFit Cardiff WoD
'Partner Double Diane'
For time, complete:
42 - 30 - 18
Deadlift (100/70kg)
Handstand Push Up
Once your all done growing those butts and shoulders, scribe your times to the whiteboard please!
The WET PAINT theme continues! But if nobody leant on it last night, after that psychotic version of fight gone bad...then we should be safe!
Ps. Hands up...who's asses are in bits from those lunges?
CrossFit Cardiff WoD
"Diane"
21 - 15 - 9
Deadlift (100/70kg)
HSPUs
BENCHMARK GIRL TIME...RECORD YOUR SCORE!!
Accessory Program
3 x 8 eccentric ring rows - horizontal for added difficulty (1second up/7 HONEST seconds down)
Superset between Set 1 and 2:
10 Single Leg reverse lunge to stand - aggressive ascent, add plate on front foot to increase difficulty
30 Wall Toe taps per leg - heels stay down
Superset between Set 1 and 2:
10 lunge steps with thoracic twist
30 Wall hip drives per leg - heels stay down
Superset between Set 2 and 3:
10 romanian deadlifts (light plate or KB, merely for activation)
30s of weighted static ankle stretch (barbell for both or KB for each side)
2 Rounds not for time, but for form of:
10 Kip swings plus 5 kips - leaning back and looking for the bar
10 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. Keep focus and keep moving, no rest.
10 Single Leg glute raises, per leg, 3 second hold at the top
10 Kip swings plus 5 kips - leaning back and looking for the bar
