Warm-Up(0:00 – 15:00)
Mobility: Banded shoulder distraction, 2:00/side.
10 Good mornings
10 Dive Bomber Pushups
10 Glute Bridges
Primer(15:00 – 35:00) (The goal of the primer is for you to feel the movement transitions, make a game plan based on feel, and get the body ready for the workout ahead – go get it)
Spend some time warming up the deadlift weight. A few sets of 3 to 5 reps at the working weight is a good place to end up.
If you’re planning to do the Performance/Competition version of the workout, spend some time practicing the handstand pushup standard. Points of performance to make sure you’re getting your heels above the line:
- Arms closer together.
- Feet close together.
- Point your toes “down” (toward your head).
Spend some time practicing the transition from deadlift to handstand pushups or deadlift hand release pushups.
Note that getting to the second barbell will be extremely taxing. At that point in the workout you should expect the weight to feel significantly heavier than simply working up to that weight in a lifting session. Be sure to maintain proper form during the heavier lift.
For those doing fitness, same as above. Spend time warming up the deadlift, practicing techniques for hand release pushups, and be sure to practice the bear crawl (it’s not something we do often).
WOD(40:00 – 55:00) Strict 9:00 Time Cap
Open Workout 20.3 – Scaled Division
Hand Release Pushups
50 foot bear crawl each set
Open Workout 20.3
50 foot handstand walk after each set