So far the Crossfit Open has produced three challenging workouts, all with a very different approach. This morning Dave Castro released the second to last workout of the Open in Goodyear, Arizona. Where Crossfit games athletes Scott Panchik, and Björgvin
Guðmundsson battled it out at the Live announcement. Here’s what 18.4 has to offer:
21-15-9 reps of:
- Deadlifts, 225 / 155 lb.
- Handstand push-ups
21-15-9 reps of:
- Deadlifts, 315 / 205 lb. or (142/92kg)
- 50-ft. handstand walk after each set
Strategy to tackle the workout:
Check out this short video of Crossfit representative Nicole Carroll’s tips for the workout.
In summary, Diane is a very tough workout by nature. The workout also has a 9 minute time cap which is quite short, especially considering that Crossfit games athlete Björgvin Guðmundsson took 8:05 minutes to complete the workout. Which means that in most cases, you’re just trying to get as much work done as possible in the 9 minute time cap.
Secondly, this is the first Open workout to include the handstand walk. In combination with the handstand push-ups, this workout will seriously tire out your shoulders. Also, because handstand walks are such a technical skill, you’ll likely get the best results from not rushing and trying to complete the walk unbroken if possible.
Finally, in the second half of the workout, you’ll be lifting heavy deadlifts (142/92kg). Therefore it is important to reserve some of your energy for the heavy lifting. Otherwise, you’ll struggle to complete the lifts in addition to handstand walks in between sets.
It’s definitely a tough one this week… Good luck!