"Diane" / 21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155-lb barbell
♂ 225-lb barbell
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Stimulus and Strategy:
Today’s workout is the classic CrossFit benchmark Diane. Review your previous score to help guide your strategy and pace. If you can perform handstand push-ups, but not at the prescribed volume, adjust the reps each round to match your capacity, using 15/12/9 or 12/9/6.
Choose a moderate deadlift load that allows you to complete the first round in three sets or fewer. With appropriate scaling, aim to reach the second round by the four-minute mark.
Intermediate option / For time:
21 deadlifts
12 handstand push-ups
15 deadlifts
9 handstand push-ups
9 deadlifts
6 handstand push-ups
♀ 125-lb barbell
♂ 185-lb barbell
Beginner option / 15-12-9 reps for time of:
Deadlifts
Dumbbell shoulder presses
♀ 55-lb barbell and 15-lb dumbbells
♂ 75-lb barbell and 20-lb dumbbells