We start Femme Fatale week with Diane. Diane was first introduced to the CrossFit community on June 25, 2004. Here is that original description:
"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."
Today's MWod video is on proper deadlift set-up and load ordering. Take the time to get a good set-up for every rep today.
Check out this CrossFit demo video of Diane.
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
July 16 - Aug 24 Pure Barbell - Powerlifting Edition
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