Benchmark Girl: Diane
21-15-9 reps for time of: Deadlifts Handstand push-upsStart Diane with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 225 lb (102 kg) barbell
Women: 155 lb (70 kg) barbell
Scaled
Men: CrossFit.com Intermediate: 185 lb (84 kg) deadlifts, pike push-ups with feet on box
Women: CrossFit.com Intermediate: 125 lb (57 kg) deadlifts, pike push-ups with feet on box
Movements
- Deadlift
- Handstand Push-Up
Movement standards
Full hip and knee lockout on deadlifts; head to floor and full lockout on HSPU. CrossFit.com notes it should not exceed 12-15 minutes.
Equipment
- Barbell
- Plates
- Wall (handstand push-ups)
Coaching notes by goal
Bulking: Posterior Chain & Pressing Strength
Before: 4 sets × 3 Deadlifts at 80% 1RM. Rest 3 min.
Pacing: Flat back always; touch-and-go only while position holds.
After: 3 sets × 10 Romanian Deadlifts + 3 sets × 8 DB Shoulder Press.
Nutrition: Surplus (+400 kcal).
Maintaining: Strength-Gymnastics Couplet
Before: Hinge pattern drills, wrist prep, HSPU practice.
Pacing: Deadlifts in 2-3 sets on the 21s; HSPU in small sets to avoid failure.
After: Hamstring and shoulder mobility.
Nutrition: Maintenance calories.
Cutting: Spine-Safe Intensity
Before: Glute and core activation.
Pacing: Quick singles on deadlifts once fatigue appears. Protect the low back in a deficit.
After: 10 min easy walk.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/diane; CrossFit Journal, Sept 2003