Thursday July 15th

“DIANE”

WORKOUT GOALS
1.)  Complete in under 10:00
2.) Practice a handstand push-up or handstand push-up variation that moves you closer to inverted.
3.) Use a deadlift loading that you can repeatedly lift more than 7-reps in a row

RX
FOR TIME
21-15-9
Deadlifts (225/155#)
Handstand Push-ups

LEVEL 2
FOR TIME
21-15-9
Deadlifts (155/105#)
12-9-6
Handstand Push-ups (or Scaled HSPU)

LEVEL 1
FOR TIME
21-15-9
Deadlifts (95/65#)
Push-ups

Accessory

PRE-WORKOUT
EMOM 9:
:30 Single-Leg Squats

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Standing Hamstring Stretch / Side

Notes

Target | <10:00, Stay with your levels.
Handstand Push-ups | Finish in 3-5 sets each round.
Deadlifts | Finish in 4 sets or less each round.
Today’s CrossFit benchmark, “Diane” is purposely placed here today for a few reasons. First, it provides a much-needed break from the longer and higher volume workouts on Wednesday and Friday. This also gives you the chance to develop higher-level skills since the workout itself is shorter. Today you will get tons of practice on the handstand push-ups as well as single-leg squats. While the single-leg squats are not directly related to this workout, they will supplement the warm-up you need for the deadlift. For today, the intended loading and movement difficulty should allow you to finish the handstand push-ups in 3-5 sets and finish the deadlifts in 4 sets or less each round. If
you cannot perform 10 reps of the deadlift in a row, we recommend scaling the weight. Before we move to the workout loading, we will spend time reviewing the single-leg squat skills.