Diane

Workout of the Day

"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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Graham, Karl, and Gally - CrossFit UK

18:37

deadlifts 110kg all unbroken

done negatives for all hspu's..still cant do a single hspu!!