Week four opens up with Diane, a classic CrossFit benchmark workout, followed by some heavier deadlifts and handstand walking. Be sure to check out games.crossfit.com for the full breakdown and standards for all divisions within the open. For athletes not competing in the Open, we will complete hand release push-ups and bear crawls. The weight on the first deadlift should be something athletes are capable of completing the first 21+ reps unbroken. The second bar is a weight athletes are capable of completing 12+ reps unbroken. We will run two heats again so that athletes may judge each other.
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The are a couple different approaches to this Open workout. For athletes who know they may have trouble with the second deadlift weight or the handstand walks, Diane can be pushed a little harder. However, this doesn’t mean that they have to go out and PR their time. We still want to avoid going to failure on both of these movements. Whatever sets can be maintained is the best option, whether that is 3’s, 6’s, or larger. For athletes who are a little more confident that they will get into the second round, taking Diane a little more methodically may be beneficial. Having some energy for the heavier second bar will be beneficial. Knowing that the first rep is the hardest, athletes can aim to complete at least two reps per set if they can. If athletes reach the handstand walk, keeping stacked will help with forward progress and keep even the newest athletes moving in the right direction. It is better to commit too far forward than it is to be falling back towards the start line with each attempt.
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Jeremy & Lisa