18.4 CrossFit Open includes the following workouts:
Do 2 rounds of the following in 14 minutes:
- 21 deadlifts at 225lb
- 21 handstand push ups
- 15 deadlifts at 225lb
- 15 handstand push ups
- 9 deadlifts at 225lb
- 9 handstand push ups
- 21 deadlifts at 315lb
- 50 foot handstand walk
- 15 deadlifts at 315lb
- 50 foot handstand walk
- 9 deadlifts at 315lb
- 50 foot handstand walk
Movement Tips
Deadlifts, don’t rush them. Break them up so you can save energy for next moves.
Handstand push ups – make sure that your body is straight and point your toes down in order to easier rich the line.
Video Archive
Notes
Handstand pushups were really hard for me. I’m not used to staying too close to the wall, so there are several no reps for this element.