21-15-9 reps of deadlifts (225/155lb) and handstand push-ups
What is the Diane WOD?
The Diane WOD is one of the original CrossFit Girl WODs. For time, athletes must complete 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups. Chelsea is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
While the deadlift move is relatively easy to learn, handstand pushups are likely something you don’t do often, making this one of the more interesting benchmark WODs. Focus for Diane should be on speed, with the typical approach of breaking up the reps as required. Elite CrossFit athletes can complete the workout in less than 2 minutes.
The scale option for deadlifts is simply reducing the weight – focusing on perfecting the technique and avoiding injuries. Handstand push-ups have various options for scaling: using a mat and/or a plate for the handstand push-up, piked push-ups on a box or regular push-ups. Alternatively, you can perform a push press or dumbbell shoulder press to simulate the handstand push-up movement. Speak to your coach to determine your best option for scaling.
Tips for the Diane WOD
- Focus on speed. Use a 10 minute time cap for this workout.
- Scale where needed, especially if handstand push-ups are new to you. Do the movements with the time cap in mind.