21 Deadlifts (155/105)
150' Walking Lunge
9 Strict Handstand Push-ups
Walking Lunges - 20 Air Squats
HSPU - 5 instead of 9, kipping, box or pike
21 Deadlifts (bar or KB)
20 Air Squats
One of things that is so great about CrossFit is its universal scalability. The famous Greg Glassman quote says it all. “The needs of Olympic athletes and our grandparents differ by degree, not kind.” The movements in today’s workouts are equally effective for athletes trying to go to the CrossFit Games or simply push off the nursing home. No matter the weight or movement variation used, everyone will be picking something up off the ground, getting off the floor from a lunge position, and pressing weight overhead.
The weight on the barbell should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. The lunges are performed with no weight other than bodyweight. The big movement to take into consideration today is the strict handstand push-up, which greatly demonstrates the scalability of CrossFit.
Athletes looking to compete in the sport of CrossFit can complete these as written, or a variation that will get them closer to completing these. This may involve bringing the reps down or placing the feet on a box to adjust bodyweight being pressed. Athletes will no goals of competing in the sport of CrossFit can complete these as dumbbell strict presses. The action, pressing something overhead, is still accomplished without the added risks of the sport-specific movement. On both of these movements, athletes should choose a weight/rep scheme/variation that they could complete in 1 set when fresh and within 2-3 sets during the workout.