Workout of the Day
“Diane”
For Time:
21-15-9 Reps Each of:
Deadlifts
Handstand Push-Ups
Benchmark loading: 225/155lbs
Notes
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. It should be a short, intense effort. There is a 10 minute time cap today.
Many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version.
The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift.
The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty as suggested below. If scaling, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).
HSPU: Strict or Kipping. Prerequisite to kip is at least 1 strict rep to the range of motion you’re using in the workout.
HSPU Scaling:
A. 15-9-6 HSPU
B. 21-15-9 Box Piked
C. 15-9-6 Box Piked
C. 21-15-9 DB Strict Press
CrossFit Group Class Programming Template (WK4/8)
CFSBK circa 2008. Check out coaching alumni Gillian Mounsey performing “Dizzy Diane” in our old location the Brooklyn Lyceum.