5 Rounds for time of:
5 Handstand Pushups
5 Assisted Handstand Pushups
20 Second Handstand Holds
For the deadlift weight, use the heaviest weight you can do for a solid set of 5. Challenge yourself. This workout totally depends on how easy or hard the deadlifts are for you. The last few sets should require you to dig really deep.
Found on http://www.elitefts.com/:
“In the November 2006 issue of CrossFit Journal found here, Mark Rippetoe published, “A New, Rather Long Analysis of the Deadlift.” He concluded this breakthrough article by identifying three criteria for a correct deadlift starting position:
1. The back must be locked in extension.
2. The bar must be touching the shins with the feet flat on the floor.
3. The shoulders must be out in front of the bar so that the shoulder blades are directly above the bar.
Rippetoe expands on these criteria in the second edition of Starting Strength.”
This book is the most comprehensive, straigtht forward, and easy-to-read manual for barbell training that I, and anyone I’ve talked to, has ever read. A must have for anyone who loves to train hard.