OPEN WORKOUT 18.4

*** We will be running 20 minute heats for 18.4. Heats will start at 8:00 AM and run until 11:00 AM. All MUST reserve a spot on ZenPlanner as we will have 8 spots available during each heat. You do not need to be participating in the CrossFit Open or the CFM In-House Open to reserve a spot. The spots are open and meant for everyone to reserve a place in class. Please arrive 20-25 minutes early to warm up as there will be no class warm up. A warm up will be written on the dry-erase boards in both the turf room and lifting platform room for you to follow. Please be advised that the turf room may need to be used for anyone performing Handstand Walks &/or Bear Crawls, so please keep the turf clear while heats are running. We are looking forward to another great turn out! ***

WORKOUT 18.4:

For Time: (9:00 Cap)

"Diane"

21-15-9

Deadlifts (225/155)
Handstand Push-ups

- Then - 

21-15-9

Deadlifts (315/205)
50 Ft. Handstand Walk after each set

VARIATIONS:

Scaled: (Ages 16-54)

Men: Deadlift 135# & perform Hand-release Push-ups

Then Deadlift 185# & Bear Crawl

Women: Deadlift 95# & perform Hand-release Push-ups

Then Deadlift 135# and Bear Crawl

Teenagers 14-15:

Boys: Deadlift 135# then 185#

Girls: Deadlift 95# then 135#

Scaled Teenagers 14-15:

Boys: Deadlift 75# & perform Hand-release Push-ups

Then Deadlift 95# & Bear Crawl

Girls: Deadlift 55# & perform Hand-release Push-ups

Then Deadlift 75# & Bear Crawl

Masters 55+:

Men: Deadlift 185# & Push Press 95#

Then Deadlift 255# & perform sets of 10 Handstand Push-ups in place of Handstand Walks

Women: Deadlift 125# & Push Press 65#

Then Deadlift 165# & perform sets of 10 Handstand Push-ups in place of Handstand Walks

Scaled Masters 55+:

Men: Deadlift 115# & perform Hand-release Knee push-ups

Then Deadlift 155# & Bear Crawl

Women: Deadlift 80# & perform Hand-release Knee Push-ups

Then Deadlift 105# & Bear Crawl