Deadlifts and what?

Monday, December 5, 2011

10 Deadlifts (light)
DROM
10 Deadlifts (moderate)
Shoulder Prep
5-5-5 Deadlifts (heavy)
10 GHD Sit ups
10 Wall Squats
30 Seconds in a Handstand

Rest as needed

225 lb Deadlifts, 21 reps
Handstand walk 21 meters
225 lb Deadlfits, 15 reps
Handstand walk 15 meters
225 lb Deadlifts, 9 reps
Handstand walk, 9 meters

Cool down with

Cat stretch on box
Plow stretch
Active hang

Richard Lewis 7:55 Rx’d, CJ Faust 6:37 (185 lbs, 21 meter Handstand walk the first 2 rounds)

This workout is a mix of our most elemental weightlifting movement (the deadlift) coupled with a relatively high skill gymnastic movement (the handstand walk.)  Maintaining both, or not, is a sound exhibition of your fitness level.

Several scaling options for the handstand walk include handstand walking on a box, handstand walking along the wall, handstand shoulder taps, or handstand holds.  Watch this excellent video by Dusty Hyland of Dogtown CrossFit on how to perform some of these.  wmv  mov