Diane (CrossFit benchmark workout)

21-15-9 deadlifts (225 lb, 155 lb for women) and handstand push-ups, for time. Diane pairs the heaviest hinge among the classic couplets with the hardest bodyweight press, so it splits athletes cleanly: strong lifters tend to stall upside down, while skilled gymnasts find 225 lb deadlifts in high reps a grind. Either way, the clock tells you which half needs work. Pick a deadlift load you can do 12 to 15 reps of unbroken. CrossFit's intermediate version uses 185 or 125 lb with pike push-ups, feet on a box; the beginner version drops to 15-12-9 at 115 or 75 lb with pike push-ups from the floor. A good target for most is finishing inside 10 to 12 minutes.