This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.
Warm-Up
Warm-Up
2 Rounds:
:60 easy cardio
10 Banded Good Mornings
10 Banded Pull-Aparts
2 Wall Walks, or 5 Inchworms
Then, with an empty bar:
5 Deadlifts, pausing at the knee
5 Barbell Rows
Set your back before the bar leaves the floor and keep it there. CrossFit: finish with 3 handstand push-ups at the level you plan to use in Diane.
▶ Watch before you lift —
▶ Watch before you lift —
Diane
MetCon
BENCHMARK
21-15-9 For Time (12 min cap)
Deadlifts (225/155)
Handstand Push-Ups
Diane is a test. Four weeks of Thursday deadlifts and Friday handstand practice built toward it. Your time goes on the Diane board, next to anyone who has done it before.
Stimulus: target 5 to 8 minutes. A short, hard test. The deadlifts should be heavy enough that 21 needs a break, but never so heavy that your back rounds.
Strategy: build to your weight in 3 or 4 sets before the clock starts. Break the 21 deadlifts into 11-10 or 7-7-7. On the handstand push-ups, break early and rest on your feet, not upside down.
Scaling, Deadlifts:
Rx Deadlifts
185/125
155/105
135/95
Pick a weight around 65-70% of the heaviest deadlift you used in the Thursday EMOM, one you can do 10 unbroken when you are fresh.
Scaling, Handstand Push-Ups:
Rx Handstand Push-Ups
Strict Handstand Push-Ups
Pike Push-Ups on a Box
Seated DB Press
Use the level you practiced on Fridays. Kipping counts as Rx.
▶ Watch before you lift —
▶ Watch before you lift —
▶ Watch before you lift —
SCORE: your total time. If you hit the cap, log 12:00 and put your remaining reps in the notes.
Score · Time
Scores from the gym
Members who chose to share their scores, first names only.
Diane
1Tom3:53Scaled
2Kelli8:33Scaled
Did this workout?
Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.