WORKOUT 20.3

For time:

21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1)
9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk
9 deadlifts (weight 2) 50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb.♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.♂ deadlift 225 lb. then 315 lb.

Scaled (Ages 16-54)

♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Scaled Masters 55+

♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

NOTES

Prior to starting the workout, the athlete will need to mark a line on the wall for the handstand push-ups (details inMovement Standards section). Lengths on the floor willalso need to be measured and marked for the handstand walk.

This workout begins with the barbell on the floor and theathlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete may then move on to the heavier barbell to complete 21 deadlifts, a 50-ft. handstand walk, 15deadlifts, another 50-ft. handstand walk, and finally, 9deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 9-minute time cap. Each completed 5-foot section of the handstand walk will count as 1 rep.

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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