21-15-9 reps of:
Deadlift 225
Handstand push-ups

From The first time “Diane” was posted on Crossfit.com
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.”

From a recent post on Brand X to explain how to scale the WOD
Big Dawg as Rx’d
teens and women 155-185#

The Porch
225 pound Deadlift
Handstand push-ups or Barrier

185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

women 135#

95-135 pound Deadlift
Bridged Handstand push-ups on feet

women 55-65#

PVC-45# pound Deadlift
Bridged Handstand push-ups on knees

And of course if you can tolerate it we can put you in the bands…

Here are some other variations that help develop the handstand pushup

This Diane Video still blows my mind…

2 Responses

  1. So faor ‘Team CrossFit’ has 5 runners- Nettie, Mike, Chris N, Greg B, and Myself. If you are interested please let me know by Wednesday. Our First Post WOD endurance work will be done Tuesday. We will sign up for our first race a 10k by Friday. This should be a lot of fun!

  2. Hey everyone! We are having a going away party for Tim at C3 on Wednesday evening after classes. It is a Paleo potluck. (and beer) Everyone is welcome and wanted! Let us know if you can bring anything!