How to Scale 5 Classic CrossFit Workouts (Tips for Non RX Athletes)

SCALED DIANE

The RX version of Diane is a classic CrossFit couplet of deadlifts and handstand push ups.

21-15-9 reps of:

  • Deadlifts, 225 lb. / 155 lb.
  • Handstand push-ups

Testosterone-deadlift how to build muscleSource: Stevie D Photography

Scaling Diane

When scaling CrossFit workouts, it is best, where possible, to scale load first before movement. However for bodyweight exercises this is not possible.

Handstand pus ups are a difficult movement to RX. Depending on your current ability level, try using these movements to scale that part of Diane. The following five are rated from easiest to most difficult.

  • Incline Push Up – hands are higher than feet
  • Push Up
  • Ring Push Up
  • Decline Push Up – feet are higher than head
  • Handstand Push Up

You can also try the following versions from CrossFit.com.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups
Women deadlift 95 lb. and perform hand-release push-ups

Teenagers 14-15:
Boys deadlift 135 lb.
Girls deadlift 95 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups.
Girls deadlift 55 lb. and perform hand-release push-ups.

Masters 55+:
Men deadlift 185 lb. and push press 95 lb.
Women deadlift 125 lb. and push press 65 lb.

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups.
Women deadlift 80 lb. and perform hand-release knee push-ups.

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