WOD: Friday 220211

Open prep is really upon us now folks. Have fun with this one from a few years ago, and see if you can beat your old score.

• Points of Performance & Coaching Cues

-Deadlifts: The bar should be close, but should not scrape the shins. That is a common misconception and often means we are far too quad dominant rather than pushing the knees back and utilizing more hamstrings.

-Handstand Push-ups: Focus on reaching up through the shoulder blades and continuing to press hard into the floor to reach full extension.

-Handstand Walks: Very similar focus as the handstand push-up except we want to work to create a straight elbow position as we walk.

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• Workout Primer

-Go through some handstand walk progressions as well as different variations of handstand push-ups. Then make sure barbells are loaded with working weight and set-up to add loads for those that will get to the second 21-15-9.

-We want to touch some loads here, and hit a couple handstand push-ups before starting the workout.

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• Scaling Considerations

-Machine Subs:

Bike (in place of run)

40/30 Echo Bike Calories 40/30 = Run, 500 m

80/60 Ech0 Bike Calories = Run, 1000 m

-Row Machine Subs:

Ski Erg or Bike Erg (equivalent)

Strength: Deadlift:

1x3 at 85% 1RM

1x2 at 90% 1RM

1x2 at 90% 1RM

1x1 at 95% 1RM

1x1 at 95% 1RM

Rest 3 mins between sets.

CrossFit Games Open 18.4 / 20.3

For time: 21-15-9 reps of

Deadlift, 225/155 lbs Handstand Push-up

-- then --

21 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

15 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

9 Deadlifts, 315/205 lbs

Handstand Walk, 50 ft

Time cap: 9 mins

If you do NOT finish this workout, be sure to select ONLY the "Time Capped" option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.

Accessories

3 rounds of:

20 Reverse Hypers, pick load

Max effort Sorenson Hold