CrossFit Workout 10/4/19 Friday

Warmup
3 Rounds
10 banded good mornings
Partner spotted handstand walking
:30 passive hang, chinup grip if you can.

Lift
On a 20:00 running clock:
In 7 attempts, not including the empty bar, build to a heavy double overhand deadlift
After every round, do a few hspu
After every round hit :30 of cardio, getting to something pretty hard

CrossFit Workout
18.4
For time with a 9:00 cap:
21 deadlifts, 225/155 lb
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

Coach’s Note
Diane! The first girl workout to show up in the open. If you can do Diane fairly comfortably, then this workout is all about that 21 deadlifts at a heavy weight. If you’re going to be struggling through the round of 21 hspu for 9 minutes, then this workout is about good strategy around your rest. Start very small. Singles watching the clock could be a good idea. If you don’t have hspu, do hand release pushups.

Conditioning
12-18 rounds
Row 11/8 calories
rest :30

If it takes you more than :03 longer after round 12, you’re done