CrossFit Athletic Group

"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.”

Post time and any needed modifications to comments.

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

Warmup

WOD

"Diane"

21-15-9 reps for time of:

225-lb. deadlift

Handstand push-up

Post time to comments.

Warm up 

WOD 

"Diane"

21-15-9 reps for time of:

225-pound deadlift 

Hansdstand push-up 

Compare to 3/29/24

Warmup

WOD

"Diane"

21-15-9 reps for time of:

225-pound deadlift

Handstand push-up

Post time to comments.

Warmup

WOD

"Diane"

21-15-9 reps for time of:

225-lb. deadlift

Handstand push-up

Post time to comments.

Warmup

WOD

Pause Deadlift 5-3-1
(pause for 2 seconds below the knee before completing lift)

-Rest, then-

“Freestyle Diane”

45 reps of each for time:
Deadlifts, 225# / 155#
Handstand push-ups
(Partition as needed to complete 45 reps of each exercise as quickly as possible.)

Mel's notes: I sometimes program a “strength + metcon” where the strength piece is low volume / high weight, and the metcon that follows is higher volume and lower weight.  That is the idea behind today. 

I’ve also experimented with incorporating more “pause” elements into training.  The isometric hold during the pause helps the athlete get stronger at the specific position, so the “where” of the pause is very important.  For example, many lifters have a strong lockout on the deadlift, but struggle off the ground.  Deficit deadlifts can help here, but the deficit setup can be awkward for many athletes, due to the increased range of motion demand.  A pause deadlift accomplishes a similar effect, pausing at the point in the lift where the athlete is weakest.

Warmup

WOD

"Diane"

21-15-9 reps of:

Deadlifts 

Handstand push-ups 

Compare to 6/2/20

Post times to comments.