Showdown WOD Announcement: Diane

Oct 21st, 2016

Category: CrossFit

Showdown WOD Announcement: Diane

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21-15-9
Deadlift
Handstand Pushup

Time Cap: 6 Minutes

Advanced Men – 225, Strict HSPU
Advanced Women – 155, Strict HSPU
Rx Men – 225
Rx Women – 155
Intermediate Men- 155, Push ups with hands & feet on plates
Intermediate Women – 105, Push ups with hands & feet on plates

Scoring

The score for this workout will be time completed. If not completed, score will be total reps completed before the time cap.

Standards
Deadlift – Normal deadlift set up with hands outside of the legs is required – no sumo deadlifts are allowed. Full hip extension is required at the top with shoulders stacked on top of the hips and the ankles and the knees fully extended. Both plates must touch the floor at the same time. Excessive bouncing of the barbell will result in a no rep.

Strict Handstand Push Up (Advanced) – Hands must stay within a 36×24 inch box. Fingertips may be on/outside of the line but palms must remain inside the box. Feet must stay within the hands for the entirety of the rep. Ears must be in line with the arms at the top (similar to a push press) in order for a rep to count. Feet must be in contact with the wall the top of each rep in order for it to count. No other part of the body can come in contact with the wall at any point during the rep.

Kipping Handstand Push Up (Rx) – Hands must stay within a 36×24 inch box. Fingertips may be on/outside of the line but palms must remain inside the box. Ears must be in line with the arms at the top (similar to a push press) in order for a rep to count. Feet must stay within the hands for the entirety of the rep. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep in order for it to count. Hips may be in contact at the bottom of the wall in order to kip, but once the athlete begins to travel back up, no other part of the body can come in contact with the wall. Athletes in the Rx division may also choose to complete strict handstand push ups. A mix of both is allowed.push-up-plates

Push Ups (Scaled) – A set of (3) 45# plates will be set up with an AbMat in the middle. One hand on each plate, and two feet on the back plate. Hands and feet must remain on the plates at all times. Fingers may not be used inside of the holes of the plates for leverage. Chest must make contact with the AbMat at the bottom of the movement and athlete must be in a plank position with the elbows locked out at the top. Excessive snaking on the way up will result in a no rep.