Monday, 19 March 2018

 

Conditioning:

Option 1:

2018 CrossFit Games Open WOD 18.4

For time*:

21 Deadlifts (225/155)

21 Handstand Push-ups

15 Deadlifts (225/155)

15 Handstand Push-ups

9 Deadlifts (225/155)

9 Handstand Push-ups

…then…

21 Deadlifts (315/205)

50-ft. Handstand Walk

15 Deadlifts (315/205)

50-ft. Handstand Walk

9 Deadlifts (315/205)

50-ft. Handstand Walk

 

Time cap: 9 minutes

Go to games.crossfit.com for complete workout description, standards, Masters 55+ and scaled versions

*For score if cap is reached

Registered Games athletes Click HERE to enter your score on games site by 1900 Monday

 

Option 2:

Partner WOD*

Complete as many rounds and reps as possible in 25 minutes of:

10 Wall-Ball Shots (25/16) @ (10/9′)

8 Kettlebell Swings (72/53)

10 Calories Rowed

8 Fat Bar Front Rack Lunges (110/70)

10 Box Overs (24/20″)

 

For Score

*Alternate exercises

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post time, score, and experiences to comments

Comments

  1. RhondaMomma says:

    17.4 Scaled
    153 Reps
    8:08 tiebreak

    Knowing I’d need a lot of time to get through part 2 of this workout I should have stepped on the gas a little more in the first part. The HRPU felt pretty good, but broke 95# deadlifts up too much in sets of 5’s. That was the perfect pace in part 2 though and I was glad I didn’t have to do those 135#’s in singles!

    So glad that one is done!

  2. Daniel says:

    18.4
    60 reps rx
    That HSPU standard sucks

  3. CourtnieMcKone says:

    18.4 redo
    57 rx
    22 reps better than Saturday so pleased with that. Still have a lot of hspu work in my future

  4. 18.4: 84 Rx

    Not what I was hoping for

  5. sflynn says:

    Team Sape: 553 Rx option 2

  6. Albecca – 10 rds + 10 WB’s. I think AL did it Rx, I did everything Rx except I did something between Russian and standard KB swings – my back was roasted. Felt like we did well pacing.

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