# @crossfit on Instagram - **Type:** Image - **Original URL:** https://www.instagram.com/p/Db64SwUkTUR - **Gondola URL:** https://gondola.cc/posts/68933718-crossfit-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/9a77254157.jpg - **Posted:** 2026-08-12T00:30:21.000+00:00 - **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit ## Caption Workout of the Day⁣ Wednesday 260812⁣ ⁣ For time:⁣ 200-foot single-dumbbell walking lunge⁣ 20 deficit strict handstand push-ups⁣ 150-foot single-dumbbell walking lunge⁣ 15 deficit strict handstand push-ups⁣ 100-foot single-dumbbell walking lunge⁣ 10 deficit strict handstand push-ups⁣ 50-foot single-dumbbell walking lunge⁣ 5 deficit strict handstand push-ups⁣ ⁣ ♀ 35-lb dumbbell and 2-inch deficit⁣ ♂ 50-lb dumbbell and a 4-inch deficit⁣ ⁣ Post time to comments.⁣ ⁣ Stimulus and Strategy:⁣ Today's descending workout has weighted walking lunges and strict deficit handstand push-ups. The goal is to complete the workout in 10 to 15 minutes.⁣ ⁣ Choose a dumbbell load that requires minimal rest breaks; aim for at least 50-foot intervals with no more than about 10 seconds of rest when you break. Hold the dumbbell any way you choose, provided it supports quality movement.⁣ ⁣ The strict deficit handstand push-up will test raw upper-body inverted pressing. Expect to need several sets to complete each round. As a guide, if you can do sets of 3 for 20-15-10-5 reps with no more than 10 seconds of rest between sets, attempt this workout Rx'd. Today, we'll find the most challenging gymnastic scale for the handstand push-up before scaling to dumbbell overhead presses. Let sets and hard-capped rest times guide your chosen volume and movement variation.⁣ ⁣ Intermediate option: ⁣ For time:⁣ 200-foot single-dumbbell walking lunge⁣ 15 strict handstand push-ups⁣ 150-foot single-dumbbell walking lunge⁣ 10 strict handstand push-ups⁣ 100-foot single-dumbbell walking lunge⁣ 5 strict handstand push-ups⁣ 50-foot single-dumbbell walking lunge⁣ 5 strict handstand push-ups⁣ ⁣ ♀ 20-lb dumbbell⁣ ♂ 35-lb dumbbell⁣ ⁣ Beginner option:⁣ For time:⁣ 200-foot walking lunge⁣ 20 pike push-ups⁣ 150-foot walking lunge⁣ 15 pike push-ups⁣ 100-foot walking lunge⁣ 10 pike push-ups⁣ 50-foot walking lunge⁣ 5 pike push-ups⁣ ⁣ 📍crossfitomaha in Omaha, Nebraska⁣ ⁣ #CrossFit #WorkoutoftheDay ## Stats - **Views:** 0 - **Likes:** 1,049 - **Shares:** 0 - **Comments:** 9 ## Tags crossfit, workoutoftheday --- Copyright (c) Gondola