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“Flex Armstrong”

2019 CrossFit Southie Showdown WOD

108 16
  • For Time
  • 30 Overhead Squats (115/75 lb)
  • 30 Pistols
  • 30 Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the 30th Handstand Push-Up is completed.

Movement Standards

Overhead Squats: The crease of the hip must pass clearly below the knee at the bottom of each rep. At the top, athletes must stand to full extension with ankles, knees, and hips extended. A squat snatch into the first rep is permitted, as long as the full depth is reached.

Pistol: The crease of the hip must pass clearly below the knee at the bottom of each rep. The opposite foot (non-supporting leg) cannot touch the ground until the rep is completed. The non-supporting foot must stay in front of the supporting foot during the entire rep. Holding the non-supporting foot is permitted.

At the top of each rep, athletes must show full control (no hopping around!) and reach full extension with knees and hips before the non-supporting leg hits the ground. Athletes must alternate legs for each rep. If at any point an athlete fails a rep on one leg, a successful rep must be completed on that leg before moving on.

Handstand Push-Up: Strict or kipping handstand pushups will be allowed. Hands must stay within a 36”x24” box for the entire rep. Athletes must kick up into a handstand hold with arms locked out before descending into the first rep.

Kicking into a headstand position will be a no-rep. Both feet must stay within the hands and box for the entirety of reach rep. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep. Hips may be in contact with the wall at the bottom of the rep to kip, but once the athlete begins to travel back up, no other part of the body may touch the wall. Athletes may not use their feet to assist on the way up the wall and shoes must be worn for the entirety of the workout. Fabric over the heels of shoes is not permitted. At the top, ears must be in line with the arms at the top (similar to a push press) with hips and knees extended in order for the rep.


For Time
30 Overhead Squats (75/55 lb)
30 Front Rack Lunges (75/55 lb)
30 Push-Ups

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Background: "Flex Armstrong" was the 3rd of 5 total WODs programmed for CrossFit Southie's @crossfitsouthie (Boston, MA, USA) 2019 Southie Showdown competition.
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