Devious Diane – presented by Smooth Is Fast

smoothisfast

13 Minute Time Cap

Deadlifts (with handstand hold) (225/155/105) (M-Rx/W-Rx,M-Sc/W-Sc)
Handstand Pushups (with deadlift hold)
42-30-18

The WOD begins with one athlete kicking up into a handstand hold against the wall. Once one teammate is in the hold, Athlete 2 may begin to work on the deadlifts. Good deadlift reps are only counted while the other athlete is in the isometric hold. If the athlete comes off the wall, work on the deadlifts must stop, as any deadlifts performed when the other teammate is not in the iso-hold will not be counted as good reps. Athletes may switch roles at any time. Once the 42 deadlifts have been completed, the team may move onto the 42 HSPU. Before any work may begin on the HSPU, one teammate must pick up the deadlift bar and hold at the top of the deadlift position. Good HSPU reps are only counted while the other athlete is in the deadlift isometric hold. If the athlete comes out of the iso-hold, work on the HSPU must stop, as any HSPU performed when the other teammate is not meeting the standard of the iso-hold, will not be counted as good reps. Athletes may continue to switch as needed throughout the completion of the WOD. Mixed teams will have 2 bars so each gender will lift his/her respective weight.

Scaling: *MOVEMENT CHANGE FROM ORIGINAL RELEASE!!! All scaled divisions will complete the WOD with Parallette Pushups substituting for the HSPU. All division will do handstand holds for the iso-hold portion of the WOD. (If you would like to know why we changed it, check out our latest CrossFit Talon Talks podcast!)

Scoring: Devious Diane will be scored for time and will count as one quarter of the overall scoring for the Tango event.

Deadlift standards: No Lifting straps may be used. Bar begins on the ground. Athlete must pick the bar up fully extending his/her knees and hips with shoulders behind the bar at the top of the movement. Bumpers must touch the ground in between each rep. Sumo ­deadlifts are not permitted. Hands must be outside of the legs.  “Bouncing” the bar off of the ground is not permitted.

Handstand Isometric Hold: Work may begin on the deadlifts once one teammate is inverted on the wall in a handstand hold. No wall-facing handstand holds. Athlete’s rear-end may not come in contact with the wall. Hands/fingers may NOT be inside the holes or hanging off of the plate, and elbows must be at full extension. Feet must be inside the width of your hands and in contact with the wall. One teammate must be in the handstand hold for any deadlift reps to be counted as good reps. If at any time the elbows come out of full extension, feet come off the wall, feet go wider than the width of the athlete’s hands, or the athlete’s gluteus maximus comes into contact with the wall, the hold is considered to be over and the athlete will need to come off the wall to reset or switch. 

Handstand Push Up: Each athlete will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves onto the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. If an athlete chooses to start in headstand, he/she must first push up into a full handstand before he/she can begin the first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU. Scaled: Parallette Push Up standards: The movement starts at the top of the pushup (plank) position with elbows fully extended, hands on the parallettes. The athlete will lower 4 points of contact are made between his/her body and the parallette; right hip, left hip, right shoulder and left shoulder. NO HAND FLASH! The athlete will then complete the rep by pushing his/her body up away from the parallettes until full lockout of the elbows is achieved. This movement will be more challenging and definitely more exciting for our scaled athletes than the originally planned HRPU. 

Deadlift Isometric Hold standard: Work may begin on the HSPU once one teammate is holding the bar in a standing deadlift position with knees and hips at full extension, and shoulders behind the bar. Alternating grip may be used, but lifting straps may not be used. The deadlift bar must be at the top position of the deadlift for any HSPU reps can be counted as good reps. If at any time the knees or hips come out of full extension, or the shoulders come in front of the bar, the deadlift is considered to be dropped.