CrossFit Now – CrossFit
WOD
“Dia-bolical” (Time)
“Dia-bolical”
For Time:
500 Meter Bike, 21 Deadlifts
500 Meter Bike, 42 H.R. Push-ups
500 Meter Bike, 15 Deadlifts
500 Meter Bike, 30 H.R. Push-ups
500 Meter Bike, 9 Deadlifts
500 Meter Bike, 18 H.R. Push-ups
25 min Time Cap
Subs
250 Row or 200m Run
RX+-225/155#
RX-185/135#
50-59-155/105#, HRPU on knees
60+-135/95#, HRPU on knees
Basics-150m Row 12-9-6 DL, 20-15-10 PU on knees
DESCRIPTION
Today’s workout resembles the movement combination of the benchmark “Diane”, as it features a lower body pull and upper body press
We’ll include a cardio piece to these two movements as well with the addition of the bike
We can expect this workout to take around 15-25 minutes to complete
DEADLIFTS
Choose a moderate weight that can be completed in at least sets of 3-5 during the workout
HAND RELEASE PUSH-UPS
Athletes should be able to clear the opening set of 42 in 3 minutes or less
Adjust the rep number or modify the movement as needed to accomplish this