For TimeMetconBenchmark07:00

CrossFit Games 21.14

6-10-14

Weightlifting

Gymnastics

Solo

Workout Details

For Time

07:00

For Time:

6-10-14 reps of:

Deadlift

↳ 405/275 lbs (184/125 kg)

Freestanding Handstand Push-Up

Original WOD

For Time:
6-10-14 reps of:
Deadlifts (405/275 lbs)
Freestanding Handstand Push-Ups

Coaching Tips

Strategy

1Pace yourself between the deadlifts and handstand push-ups to avoid burnout early on, especially in a ladder format.
2Break the sets into manageable numbers to maintain quality of movement—consider 3-2-1 for handstand push-ups if fatigue sets in.
3Ensure proper grip and stance for deadlifts; consider narrowing your grip if you struggle with grip strength.
4Transition quickly between movements; practice efficiency to maximize time spent moving instead of resting.
5Focus on full range of motion with handstand push-ups, prioritizing depth for each rep.

Safety Considerations

Technical Focus

Maintain a neutral spine during the deadlift to prevent lower back injury.

Recommended Warm-Up

General Warm-Up:

2 min easy Row - 2 min easy(Warm-up row to increase heart rate.)

Mobility:

5 Shoulder Stretch - 30 sec(Stretch shoulders and upper body for handstand push-ups.)
5 Hip Flexor Stretch - 30 sec(Open up hip flexors for deadlifts.)
5 Spinal Flexion and Extension - 30 sec(Warm up spine mobility.)

Activation:

2 rounds

5 Deadlift** (light weight) - * see notes(Focus on technique, light weight to warm up (use ~50% of workout weight).)
30 sec Handstand Hold - * see notes(Practice balance in handstand.)

Scaling Options

Intermediate

Reduce weights and adjust movement difficulty to ensure safety and effectiveness.

1
deadlift
Weight reduction for deadlifts.
Weight: 325/205 lbs (147/93 kg)
2
freestanding handstand push up
Eccentric Handstand Push-Ups or Handstand Holds.

Scaled

Significantly reduce weights and movement complexity to enhance performance and safety.

1
deadlift
Lower weight for deadlifts.
Weight: 245/135 lbs (111/61 kg)
2
freestanding handstand push up
Kick-up Handstand Push-Ups or Pike Push-Ups.

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