SHOWDOWN WORKOUT 3 2020

WORKOUT DESCRIPTION

21 -15 -9 

Deadlift 

Strict Hand stand Push ups

135 kg / 95 kg 


Time cap: 7 minutes

WORKOUT FLOW

Event 3 is a heavy and strict version of the CrossFit benchmark workout Diane.

Prior to starting the workout, the athlete will need to mark a box on the floor for the handstand push-ups (details in the Movement Standards section). 

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “Go,” the athlete will perform 21 deadlifts, then move to the wall for 21 strict handstand push-ups, then complete 15 deadlifts and 15 strict handstand push-ups, then 9 deadlifts and 9 strict handstand push-ups.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed at the cap. 

This workout has a time cap of 7 minutes.

MOVEMENT STANDARDS

STRICT HSPU

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but heals must be in touch with the wall at the beginning and end of each rep. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is NOT allowed.

DEADLIFT

Reps start with the barbell on the ground with hands outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.  Collars must be placed outside the plates.

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