Crossfit Garage – CrossFit
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Diane Altered (Time)
Diane Altered
21-15-9
Deadlifts, 55% of 1RM
Push-ups (toe)
Bright Spot
Deadlift
HSPU
Why?
“Diane,” one of CrossFit’s original six “Girls” WODs, was first posted on the CrossFit Main Site as the workout of the day for Friday, June 25, 2004 (040625).
A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth”, “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.
But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athlete’s handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.”
Intended Response
sub 10min would be great. this is a burner. go super fast and all together / unbroken. scale as needed. Probably edit the weight on the DL and not the reps. also HSPU are tricky so consider a variation but reducing reps is also a way to go. Talk with your coach to make some decisions