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
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!
Proud of you on those DLs mama!! Strong work!
18.4
60 reps rx
That HSPU standard sucks
Way to fight through those though Daniel. Strong work!
😀
18.4 redo
57 rx
22 reps better than Saturday so pleased with that. Still have a lot of hspu work in my future
18.4: 84 Rx
Not what I was hoping for
Team Sape: 553 Rx option 2
What she said.
25 minutes is a long time. 🙂
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.