18.4 Standards/Tips/Pointers
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Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
VARIATIONS
Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
Tips and Pointers
- Spend a decent amount of time warming up your posterior chain and shoulders. This workout is fast but you need to be ready for the fatigue to add up even faster.
- Go into the workout with a plan... Maybe that plan is to attempt to RX Diane for the first time ever. Whatever it may be do not come out too hot that by the round of 15 you are no-repping left and right.
- Unless you know you are capable of getting to the second part of this workout, focus on Diane. If you get further just keep moving and when it comes to the handstand walk, do your best and have fun!
Movement Standards
It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced. In bold are a few to pay particular attention to:
- This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
- Two separate barbells may be used for deadlifting during the workout. If one barbell is used, the athlete may receive assistance with changing the load.
- Be sure to review and properly measure handstand height for each athletes 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 athlete’s heels must start the rep above the pre-marked target line.
- 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 must touch above the line at the beginning and end of each rep. Kipping is allowed.
- A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.
- At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.
- The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.
- If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.
Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm! Feel free to bring dinner, a snack, or a drink and hang out for the evening.
As we mentioned before... have fun! We knew these movements would come up eventually and now its time to give it your all to maybe get your first muscle-up or pull-up ever. Cheer on your OVC community and do your best!
