WOD 4.27.17 Thursday

Masters Qualifier #4

Rx:

2 rounds for time:
10 deadlifts, 315 lb./ 225 lb.*
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb./ 65 lb.

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Beginner:

2 rounds for time:
10 deadlifts, 155 lb./ 105 lb.*
15 pike push-ups
20 front squats, 45 lb./ 30 lb.*

The load for both the deadlift and the front squat has been reduced. The reps have been reduced to allow the athlete to perform each exercise in 2-3 sets. Prior to starting this workout, review “The Deadlift” and “The Front Squat” from the Exercise and Demos section of CrossFit.com. Warm-up using a PVC pipe and gradually work up in load for the deadlift. Ensure you are able to maintain a neutral spine throughout the movement or reduce the load. The handstand push-ups have been modified to a pike push-up as shown in the video. For the front squat, focus on keeping elbows high and maintaining excellent mechanics for all 20 reps.

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Intermediate:

2 rounds for time:
10 deadlifts, 225 lb./ 155 lb.*
20 handstand push-ups
30 front squats, 75 lb./ 55 lb.

The loads have been reduced for both the deadlifts and the front squats. Warm-up with a pvc or barbell and focus on the points of performance for both movements. If unable to maintain a neutral spine in the deadlift, reduce the load further. The deficit has been eliminated for the handstand push-ups. Strive to perform the set of handstand push-ups in 2-3 attempts.

*Suggested women’s weights are a guideline not a limit.

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