WOD: Thursday 230525

One of my all time favorite CrossFit workouts, Diane. Have fun with this one today!

• Daily Focus

We have a good old fashion Benchmark CrossFit workout today with Diane. This one is a sprint and should be a good test to see improvement from year to year. We like to recycle the CrossFit Benchmarks year to year to have those in our affiliates tested with tangible results. We have put in the time to make the deadlift stronger and have put in a good amount of bodyweight conditioning work, with both push-ups and handstand push-ups, so now is the time to see what type of sets we can hold and how fast we can go on this one today.

Big thing is to reinforce to athletes that the deadlifts should be at a weight that they can do in 3 sets or less on that first bar, with the goal of doing it unbroken. This means that the weight should be 60% or less for all athletes. If they choose to go heavier the workout is not the same.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Deadlift: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

-Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall. We want to have some tools in our tool box for the handstand push-up. The Box Pike Handstand Push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual Dumbbell Strict Press is never a bad option and helps those that feel like going inverted will be an issue.

metcon: Diane

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

Time domain: 2-6 mins

Time cap: 10 mins

Accessories:

Every 1 min for 12 mins, alternating between:

15 Barbell Hip Thrusts, pick load

8 L/8 R Seated Single Arm Dumbbell Strict Press, pick load

Nose-to-Wall Handstand Hold, 30 secs