Image may be NSFW.
Clik here to view.
1. Scale Know your limits. Let’s take the benchmark workout Diane. Diane consists of 21, 15 and 9 reps of deadlifts and handstand push-ups. The Rx, or prescribed, weight starts at 225lbs for men and 155lbs for women. It’s rare that a newbie could or should do this workout as prescribed. As Greg Glassman wrote, “If we substitute light dumbbell shoulder press for the handstand push-ups and use a broomstick for the deadlifts we could take that workout to the senior center.” You don’t need to get in shape to start CrossFit. Scale and start at the level that’s right for you.
