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A classic workout from WAYYYY back ... basic in formulation but pretty darn challenging! Most of you will find the deadlifts the "easier" part of the workout, but be sure to break them up as needed and scale the hspu to move through at a reasonable pace!

Back in 2012, Diane showed up as a "Regionals" workout. The Regionals were the last stage before the CrossFit Games and all the best athletes in Western Canada were competing for spots. The group included Games legend, Lucas Parker, who trained at Vic City for a couple of his Games appearances.

Take some inspiration from these fellas as you take on the workout tomorrow!

Coach Cam



WARM UP: 3 x

10 slow plate floor to overhead

10 bent over reverse flyes (5 or 10lb plates)

5 dowel dislocates

10 lunges


21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

Put those hspu sessions to work!

FG3: 125/185 Scaled ROM hspu

FG2: 95/135 Wall Walk hold x 40/30/20 sec or seated DB shoulder press

FG1: scale as needed

CP1: Deficit kip hspu (45+25/45), 185/265

CP2: 12 - 9 - 6 deficit strict (as above), 205/315

ACCESSORY x 4-5 rounds

DB or Barbell Curls x 8-12

Band Triceps pressdowns x 8-12

Light walking lunges x 50'

Bicycle crunch or double crunch x 10-20


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