A.
“CrossFit Games Open Event 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
Time Cap: 9 Minutes
B.
Coach’s Choice!
Rx. 41 reps. HSPU strict cause i don’t know how to kip these. So hard for me. Lol
18.4 done and over with. 94 reps with 6:15 tie-break. Practiced the hspu standard Friday until I couldn’t stand it. Figured out I needed to be super close to the wall or I risked no-reps. It took me a while to recalibrate my balance being so close to the wall.
So. 18.4. What a B&$%*! I did it on Friday and only got 71 reps. Not cool.
So I re did it today.
97 reps with 6:28 tie break. Rx.
I got much better on the new standard, even though I hate it. Before I got tired, my heels were 2” above the line. And then when I got tired I had a hard time getting those heels over the line.
https://m.youtube.com/watch?v=70p0PjMVsAs
Did yesterday A push press
85/90/95/105/110/115/120:125/130/135-f just barely
Last time I RM was 125 but since injury haven’t been able to do over 115# either way PR!
B. Wittman at female wait
15 KBS American 35#
15 PC 65#
15 box jump- did box step up so I didn’t irritate my knee
19:05
Goal was to survive the volume without pissing off my back.. now to wait till tomorrow ?
Heck yes! PR star and well-earned!
Good call on the box step versus jump. We had an athlete rupture her achilles the other day doing jump-overs. 🙁
Not the Achilles! Ugh of all the surgies I don’t want that one is number two right after csection. Wish your athlete a speedy recovery!
Luke
18.4: 8:27 + 3 DL’s
Anika
18.4: 5:09 w/pike push ups off box + 17 DL’s
Great job, team!
18.4!!!
My 1RM deadlift is 305# so wasn’t really sure on how to scale this. I went with 135/185 but did strict HSPU. I can’t figure out the kipping thing.
Finished Diane just under 4:00 so thought I went too light. And then… the 185# DL’s hit me. I was completely toast once I got to the handstand walks which I thought were in my wheel house.
Managed 176 reps barely finishing the round of 15 heavy DL’s.
Those deadlifts…got just about everyone. 🙂
Got a 2:05 PR on Diane: 5:40
Didn’t even try to lift 315. I knew it wasn’t going up without serious risk of injury in a fatigued state.
I’m super happy with my Diane time, though. This workout absolutely crushed me a couple years back when I was CrossFitting full-time. I remember lying on the ground afterwards with a lacrosse ball so deep in my QL I thought I was touching my kidney…
Awesome PR on Diane!! Congrats!
Shoulders too toasty from yesterday to try 18.4.
A. Heavy “Cindy” (25lb body armor)
16 rounds + 3 pull ups
B. Arm pump
This is my type of workout ??
Tried 18.4 and will be re-trying in Sunday or Monday. Moral of the story, kip earlier. The last time I did Diane my time was 3:58, all reps done strict. But that was before shoulder rehab and I went out to aggressive today with strict HSPU. I shut it down at around 7:30 while I was struggling to hit good reps after getting no repped about 5 times…in the rd of 9. DLs were a non-factor for me. I tried a HS walk shortly after the 9 min mark and collapsed quickly… my shoulders though fully rehabbed, just don’t have… Read more »
Proud of ur wisdom brother! 3:58 is nasty
I prefer to call it old man awareness. I just never do kipping HSPU and it showed. You did an awesome job, that jump to 315 looks like it will hit you hard.
Yea my deadlift is usually strong but I spent so much time and energy trying to squeeze out hspu’s I had nothing left in the tank
https://instagram.com/p/BgZf9VjDddx/
That pretty much sums up how I felt too.
That’s hilarious….I have so much to work on I feel like I don’t even need another workout to get more homework! Looking forward to another stab at it and seeing ur redemption brother
Lots of mobility…stretching…rolling out…etc. Spent time figuring out the new standards for hspu. Think I have it down…but I’m not used to being so close to the wall..but that’s the only way to get those heels over the line. Also worked on the DL’S…..following all of Travis’ advice really makes cycling them much easier and faster! Laid out a 5′ area for hswalk. Not sure I’ll need it…but I’m hoping. I actually can walk the 5′ one way…but struggle in the other direction…not sure why. Good luck to all of you doing 18.4…and great job to those who have already… Read more »
Do you still struggle with the other direction if you do it first?
93 reps Rx hspu ripped me apart will most likely retest Monday….started out with 10 hspu looking back I should’ve broke earlier as I was hitting singles at the end
Good job Dustin!
102 reps RX, (12 at 315), wanted to get 21 of 315 and 1 HS walk; 315 got heavy quick, but I also think I paced Diane a little too much. Might try it again on Monday because I wanted this challenge and was ready for it.
Nice work Michael!
If you attack it again, definitely bigger sets on Diane. Based on the round of 15, it looks like you can do it!
104 reps RX (14 reps at 315#)
Dang it. Only got 14 at 315. That did feel heavy. I got no repped about 5-7 times on HSPU.
Looking back at it. I would have sprinted through Diane to give myself as much time as possible at 315.
For fun I did the HS walk right after. Did 25′ down unbroken no problem.
wow wes, that’s impressive
Great job Wes…congrats on the hswalk!
Really impressive! Awesome stuff about the HS walk that’s amazing
Did yesterdays…
A. Push Press #185/200/210/225/240/250/260/275
B. Did with a partner…
24 min AMRAP Alternate rounds
I used a #70 kb for swings and a #45+25 with an abmat for strict hspu
I completed 5 rounds
HOLY MOLY ROB 275 PP is serious!!! That’s amazing man!!!
Thanks brother
Ditto! Wow!
Yea i thought we were talking about squats for a sec there
18.4 RX – 12 deadlifts on 143kg. I finished Diane at 7:12 then struggled through the heavier deadlifts. Really thought I would do better than this tbh. Ahh well, one and done!
Deadlifts – sets of 5, hspu – sets of 5 then triples on last round.
Probably should’ve warmed up at tad better..
Same here on Diane, paced it but the 315 got heavy quick. Good for you though, it was tougher than I thought as well.
Yeh mate I paced it a bit too – PR Diane is 4:57 without a judge. My hamstrings were tired straight away.
Man those heavy deadlifts felt heavier than they should’ve
Great work Shaun! I’m excited about this one tomorrow. The one thing I learned this year…you can never warm up too much!
Check out the warm-up from yesterday’s Competition blog. I used it with my classes and it worked well.
Did 18.4 scaled: 152 reps. Pretty disappointed. I did the first part in 2:31 but I should have gone slower as my breathing is always making me slow down too much. I totally underestimated the DL at 185. Not sure I can give it another shot on Sunday.
B. Practice double-unders: can do 2 single – 1 DU consistently, improvement from Wednesday where I was doing 5 single – 1 DU inconsistently.
Great job, Jérémy! Improvement!
18.4 as Rx 98 reps (with strict handstand pushups) A. I can’t really do handstand walks so, my goal was to at least finish Diane. I completed Diane in 6:00 minutes, with strict handstand pushups. Unbroken on the deadlifts and I was able to go unbroken on the set of 21 handstand pushups but, I had to start breaking them up in the set of 15. I don’t know why I thought 315 would be easy after all that but, I picked the bar up (took way too much rest) and yeahhhh…my lower back waa yelling at me lol. So,… Read more »
that is AMAZING work jose! way to represent
Awesome Jose…thats a FAST Diane!
Yeah, buddy!
18.4 Scaled as Rx
A: 111 reps
B: Completed
Felt great to be back! And my surgery site remained unphased!!
Comeback!
Great job Mike…glad to see u back!
A) 18.4
Can’t do hand stand walk so just went for Diane , did it in 08:22 and managed 3 reps in to part B
Which is lucky because I can’t do handstand walks, and in that state of fatigue it would have been hilarious to watch me try ?
B) bench press ??
Gotta get some benching in! 🙂
Nice work Ben! Congrats
18.4
9 min cap, Rd 21 + 10 DL
Diane completed in 21:15
I need to work on my kipping hspu, had to switch to singles rather quickly
Great work, Jon!
Good job Jonathan…keep working on the hspu…they will come!