Workout of the Day


21-15-9 reps for time of:
Handstand push-ups

♀ 155 lb
♂ 225 lb

Compare to 230306.

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This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

Intermediate option:
21-15-9 reps for time of:
Pike push-ups

♀ 125 lb
♂ 185 lb

Beginner option:
21-15-9 reps for time of:
Dumbbell shoulder presses

♀ 75 lb and 15 lb
♂ 115 lb and 20 lb

The Deadlift
The Handstand Push-up
Handstand Push-up Variations
The Dumbbell Press

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Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.