Saturday April 16th
22.04.16
ROAMING “Diane”
INTENDED STIMULUS
Finish in 6:00-12:00.
Be able to complete 10+ unbroken deadlifts.
Spend no more than 2:00, 1:30, and 1:00 on the handstand walks for each respective round.
Prioritize intensity over skill when scaling the handstand walks.
RX+
For time:
21 deadlifts (225/155 lb)
21-m handstand walk (72 ft)
15 deadlifts
15-m handstand walk (48 ft)
9 deadlifts
9-m handstand walk ( 32 ft)
RX
For time:
21 deadlifts (255/155 lb)
12 around the worlds
15 deadlifts
9 around the worlds
9 deadlifts
6 around the worlds
LEVEL 2
For time:
21 deadlifts (155/105 lb)
12 around the worlds
15 deadlifts
9 around the worlds
9 deadlifts
6 around the worlds
LEVEL 1
For time:
21 deadlifts (95/65 lb)
21-m bear crawl (72 ft)
15 deadlifts
15-m bear crawl (48 ft)
9 deadlifts
9-m bear crawl (32 ft)
SKILL WORK
Post-workout:
3 sets:
200-m KB farmers carry (70/53 kg)
STRETCHING
1:00 pigeon stretch/side
WHITE BOARD BRIEF
Target time | 6:00-12:00
We’re kicking off the weekend with a play on the class benchmark workout Diane. In this workout, the deadlifts follow the same load and rep scheme as Diane, but we have handstand walking instead of handstand push-ups.
The volume for the handstand walk is relatively high, but decreases each round. No matter your skill level, your time for this workout should be 1:00-2:00 slower than your Diane time. We’re aiming to finish in 6:00-12:00 instead of 5:00-10:00, which we typically see in the traditional version.
Scale the load on the deadlifts to complete each round in 2-3 sets with ~:10-:15 of rest. This should be a moderate weight you need to respect, but shouldn’t be crippled by.
We’ll spend a lot of time practicing handstand variations in the warm-up and give athletes free time to play with different options. Our goal is to get our body weight on our hands and elevate the feet to some degree, even if it’s only a few inches off the ground.
To scale the handstand walks for the workout, we’ll switch gears and opt for around the worlds and bear crawls or overhead carries to move fast and keep the intensity high.
