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

IMG_1832

You might also like