Monday, 19 March 2018



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


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 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



Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side



Post time, score, and experiences to 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. 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. 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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