DIANE
21-15-9 reps for time of:
Deadlifts (225/155 lbs. 102/70kg)
Handstand Push-Ups
Introduction:
CrossFit’s benchmark workouts, known as “The Girls,” offer a variety of challenges that test different aspects of fitness. One of the most popular of these workouts is “Diane,” which combines heavy lifting with bodyweight gymnastics to create a powerful and intense experience suitable for those with a basic knowledge of CrossFit.
The Workout
The “Diane” workout consists of:
- 21-15-9 repetitions for time of:
- Deadlifts (225 lbs/102kg for men, 155 lbs/70kg for women)
- Handstand Push-ups
Equipment
To complete the “Diane” workout, you’ll need the following equipment:
- Barbell
- Weight Plates (225 lbs for men, 155 lbs for women, or scaled as needed)
- Collars to secure the weight plates on the barbell
- A wall or a sturdy surface for handstand push-ups
- Abmat (optional, for added support during handstand push-ups)
- Chalk (optional, for grip)
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Movements:
The “Diane” workout features two primary movements:
Preparation
Proper preparation is essential to ensure a safe and effective workout. Follow this step-by-step guide to warm up adequately:
General Warm-Up (10-15 minutes)
Start with a general warm-up to increase your heart rate and get your muscles ready for the workout:
- Light Cardio (5 minutes): Choose an activity such as rowing, jogging, or jumping rope to elevate your heart rate and get your blood flowing.
- Dynamic Stretches (5-10 minutes): Perform movements like leg swings, arm circles, and torso twists to increase mobility and range of motion. Focus on areas that will be heavily utilized during the workout, such as the shoulders, hips, and legs.
- Foam Rolling (optional, 5 minutes): Spend a few minutes rolling out major muscle groups, particularly the back, hamstrings, and shoulders, to help reduce muscle tension and improve flexibility.
Specific Warm-Up (10-15 minutes)
Once you’re generally warmed up, move on to specific exercises that prepare the muscles and movements involved in “Diane”:
Deadlift Preparation
Mobility Drills
- Spend 2-3 minutes on Hip and Hamstring Mobility exercises, such as hip flexor stretches and hamstring stretches. This will help you achieve the proper range of motion for the deadlift.
- Do Spine Mobility exercises like Cat-Cow stretches to prepare your back for the lifting.
Technique Drills
- Perform 3 sets of 5 Empty Barbell Deadlifts to work on form and technique. Focus on maintaining a neutral spine and engaging your core throughout the movement.
- Follow with 2 sets of 5 Deadlifts with a light weight, gradually increasing to your working load. This helps to acclimate your body to the heavier weights used in the workout.
Handstand Push-Up Preparation
Shoulder Activation
- Perform 2 sets of 10 Scapular Push-ups to activate your upper back and shoulder muscles.
- Follow with 2 sets of 10 Shoulder Taps in a plank position to engage your shoulders and core.
Progressions
- Practice 2-3 sets of Pike Push-ups or Box Handstand Push-ups if you’re still working on achieving full handstand push-ups. These exercises help build the necessary strength and technique.
- Do 2-3 sets of Wall Walks to get comfortable with the inverted position and to strengthen your shoulders.
Final Warm-Up Set
Before starting the workout, complete a couple of rehearsal sets to ensure you’re ready:
Deadlift Rehearsal
- Perform 1-2 sets of 2-3 Deadlifts with your working weight or slightly lighter to ensure your technique is solid and you’re prepared for the workout.
Handstand Push-Up Rehearsal
- Do 1-2 handstand push-ups or a scaled variation to ensure you’re comfortable with the movement and ready for the workout.
Conclusion:
The “Diane” workout is a challenging yet rewarding benchmark in CrossFit, testing your strength, balance, and endurance. By following a thorough warm-up routine and preparing your body effectively, you can tackle this workout with confidence and precision. Remember to scale the movements as needed, always prioritize form and safety, and most importantly, enjoy the process of pushing your limits and celebrating your progress. Embrace the challenge and experience the satisfaction of completing “Diane” with determination and resilience. Happy training!
