“Diane”
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
GENERAL
“Diane” is a classic CrossFit benchmark workout, which includes a lower body pull and upper body press
Times on this workout range from a little over 2 minutes to upwards of 10 minutes
Just like with a high intensity workout like “Fran”, the shorter the workout, the longer the preparation
While there is a lot of time allotted for instruction and practice rounds, feel free to add in some deadlift strength work or a handstand push-up skill EMOM before the metcon
DEADLIFTS
Athletes can choose a moderate weight on the deadlift that they could complete 21+ reps unbroken when fresh
This is a load that athletes should be able to complete in no more than 3 sets on each round during the workout
HANDSTAND PUSH-UPS
In order to complete the handstand push-ups at the prescribed rep scheme, we recommend that athletes have at least 15+ reps unbroken when fresh
If they’re not quite there yet, we can adjust the volume or choose a variation of the handstand push-up to complete
Consider the following modifications:
Volume: Drop Reps to Something Like 15-12-9, 12-9-6, or 9-6-3
**Subs: **
Reduce Volume
Feet on Box
Pike Handstand Push-ups
Double Dumbbell Seated Strict Press
STRATEGY
The round of 15 is the round we want to set ourselves up to thrive on today
It’s easy in round 1 to move through larger sets, but with only 6 less reps, the second round tends to be the most challenging
Approach the first round of 21 in a way that allows you to maintain a similar rep scheme in the round of 15
Early on in both of these movements, break before the muscles start to burn too much or your reps start to slow, as it will allow you to come back for your next set even quicker
If there is one place we can look to push through that muscular burn, make it the round of 9
Consider the following break-up strategies for each round:
Round of 21:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7 or 8-7-6
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
6 Sets: 4-4-4-3-3-3
7 Sets: 3-3-3-3-3-3-3
Round of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5 or 6-5-4-
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9:
1 Set: 1
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
5 Sets: 3-2-2-1-1
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