Workout Of The Week

Happy Wednesday! This week’s workout of the week is a double dose of fitness!
Here at Masá CrossFit, we like to add some strength focused days about twice a week. On these days, we dedicate time to getting stronger and then we add a quick and sweaty finisher that carries over that focus of the day. This week’s workout of the week is just that! A heavy lift followed by a classic CrossFit workout that utilizes that same lift!

Deadlift
5×1

-followed by-

“Diane”
For time:
21-15-9
Deadlift (225/155)
Handstand Push-ups

The deadlift is our simplest lift: grab something from the ground and stand up! While it has gotten a lot of heat for being “dangerous”, it actually is incredibly safe if performed correctly. It’s also incredibly important to retain the strength and mechanics as we age in order to stay healthy and independent.

So for today, grab something heavy and stand up with it once! Do that for 5 sets, whether it’s a consistent and challenging load or building to a max for the day!


Diane is one of those classic, old-school, CrossFit workouts that always packs a punch! It’s designed to be done in 6 minutes or less, so pick a deadlift weight that’s around 50% of that heavy single!

The handstand push-up is the tricker of the two movements. Whether you’re completing it strict or kipping, you’ll want to be able to knock out that set of 21 in no more than 2 or 3 sets. You can also adjust these to some other variations or a light push press with another barbell or pair of dumbbells.

Once you’ve got everything selected, hit this hard and fast! The format is 21 deadlift, 21 handstand push-up, 15/15, 9/9, and done!

Get after it today and comment below with your weights and times!

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