February 10, 2021 – Masters Program

Mobility & Activation
Banded Scarecrow x 2-3 minutes depending on how tight you feel
Hamstring Pulse x 30-60 seconds per leg

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Gymnastic Skills Warm-Up
Two-Three sets, not for time, of:
30-60 Seconds Practice on Double-Unders
20 Freestanding Handstand Marches*
5 Large Ring Swings
5 Strict Pull-Ups

*It doesn’t matter if you have mastered this skill or not, we are just looking for practice and volume accumulation to get comfortable in this position.

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
Rest as needed

B.
“CrossFit Games Open Event 18.4”
35-54:

For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts
15 Handstand Push-Ups
9 Deadlifts
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts
50-Foot Handstand Walk
9 Deadlifts
50-Foot Handstand Walk

55+:
For time:
21 Deadlifts (185/125 lbs)
21 Push-Press (95/65 lbs)
15 Deadlifts
15 Push-Press
9 Deadlifts
9 Push-Press
21 Deadlifts (255/165 lbs)
10 Handstand Push-Ups
15 Deadlifts
10 Handstand Push-Ups
9 Deadlifts
10 Handstand Push-Ups

Time cap: 9 minutes

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk complete 30 nose to wall shoulder taps or 5 Wall Walks or Handstand Marching on Box

Scaling Options for Handstand Push-Ups:
Hand-Release Push-Ups

Athlete Notes:

Today you will be testing CrossFit Open Event 18.4! If you participated in the Open or have previously done 18.4, please take a moment to look back at your scores before tackling this workout and set a realistic goal for your performance based on what you know of your training consistency and preparation going into today.

Keep your transitions tight, especially for the first 21-15-9 set of deadlifts. Please have a second barbell set-up that is loaded with the appropriate with for the deadlifts and handstand walk/push-press.

Your strategy and pacing consideration will be highly dependent on two things: (1) your ability to pull high volume, moderate to heavy deadlifts, and (2) your ability to handstand walk. If you’re an athlete who is more concerned with the deadlifts than the gymnastics elements, you may need to consider a more moderate, controlled aggression in the initial 21-15-9 portion of the event. You may consider breaking reps up in this initial portion and be as aggressive as possible through the gymnastics elements. Once you reach the heavier barbell, treat it as if it is a max effort lift.

If you are an athlete who feels confident moving the load of the deadlift, but you’re concerned about the gymnastics elements, you need to be aggressive with the barbell. Trust your strength and give yourself time to take strategic breaks on the gymnastics elements.

Be efficient with your kipping handstand push-ups and make every rep count. Please review this article to make sure you are being efficient from the start. 

If you struggle with handstand walks then bite off smaller chunks, but minimize your rest. Be aggressive to kick up almost immediately, knowing that you don’t have to go very far before you break. If you are fortunate to have a training partner, please have them record your checkpoint times.

C.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings

Keep a steady pace with a light band.

Aerobic/Gymnastics Accessory Option
35-54:

Six rounds of:
25/18 Calorie Bike Erg or 20/15 Calorie Assault Bike
2/1 Rope Climb

Rest until the running clock reaches 20:00, and then…

Four rounds of:
25/18 Calorie Row or Ski-Erg
1 Legless Rope Climb

55+:
Four rounds of:
20/13 Calorie Bike Erg or 15/20 Calorie Assault Bike
2/1 Rope Climb

Rest until the running clock reaches 20:00, and then…

Four rounds of:
20/13 Calorie Row or Ski-Erg
5 Towel Pull-Ups