CrossFit Athletic Group

Deadlift 3-2-2-2-1-1-1-1-1 reps

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For time:
185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time– is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane.”

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Compare your time to 040625, 040122, 040807, and 040916

Deadlift 3-2-2-2-1-1-1-1-1 reps

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Deadlift 10-10-10-10-10-10-10 reps

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Warmup

WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps

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Warmup

WOD

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

155-pound deadlift, 21 reps

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