Diane

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“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups

OPEN 225/155

PERFORMANCE 205/145 No HSPU? Dumbbell Strict Press (40/30) 

FITNESS 185/135 – No HSPU? Dumbbell Strict Press (35/25) 

  • Going after the CrossFit.com benchmark workout “Diane” today. As written, the workout calls for deadlifts and handstand push-ups. However, we highly recommend if athletes don’t have goals of competing in the Open, or local competitions that they substitute a dumbbell strict press in place of kipping handstand push-ups.

ROW CONDITIONING (After Class Work) RECOVERY

4 Rounds, resting 90s between:

200 Meters @ 2K Row Pace + 5s

200 Meters @ 2K Row Pace

100 Meters @ 2K Row Pace - 5s

  • These are 500 meter intervals, with varying paces building at checkpoints.
Zachary Hamilton