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Advanced RX: EMOM for 5 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 5 mins.

Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups

As a team of 2 complete for time:
Row 3000m
10 Rope Climbs, 15 ft
250 AbMat Sit-ups
* One works while one rests.

Photo by @robcwilson
Post your 18.4 results NLT Monday at 5pm PST. If you need to complete the WOD you have up until the 4pm class to show and get it done. If you’re planning to do it at 4pm be warmed up and ready quick so there is time to get it done and post your score.

Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Advanced RX: EMOM for 5 mins: Squat Clean & FT: Run, Rope Climbs and AbMat Sit-ups

Advanced RX Class:

EMOM for 5 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 5 mins.

BTWB

FT: Run, Rope Climbs and AbMat Sit-ups

For time:
Run 200m
5 Rope Climbs, 15 ft
50 AbMat Sit-ups
Run 200m
4 Rope Climbs
40 AbMat Sit-ups
Run 200m
3 Rope Climbs
30 AbMat Sit-ups
Run 200m
2 Rope Climbs
20 AbMat Sit-ups
Run 200m
1 Rope Climb
10 AbMat Sit-ups

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Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Results 18.4 Open

CrossFit Games Open 18.4

For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups
21 Deadlifts (315#/205#)
50-ft Handstand Walks
15 Deadlifts
50-ft Handstand Walks
9 Deadlifts
50-ft Handstand Walks

Time cap: 9 min.
*If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Judges need to record time after each complete set of deadlifts for tie break.
* DL: Athlete can have help to load their bar
* HSPU: Must measure line per the scorecard standard (see the coach for tape measure and how to). Heels must both lock out over the line. Hands and head must be level. If you are using a mat or pad under your head the pad top must be even with the plates (no AbMat with Oly plates).

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CrossFit Games Open 18.4 – Scaled

For time:
21 Deadlifts (135#/95#)
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups
21 Deadlifts (185#/135#)
50-ft Bear Crawls
15 Deadlifts
50-ft Bear Crawls
9 Deadlifts
50-ft Bear Crawls

Time cap: 9 min
*If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* HS Walk / Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”. If you come down from a HS walk you must start at previous 5 ft. line.
* Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. Hands must leave the floor. Feet must be no wider than shoulder width. No snaking.

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Photo by @robcwilson
18.4 Recap: Deadlifts, Diane and the “Mercy Kill”

Results

Results Open 18.4

Bench Press 3-3-3-3 & AMRAP 12 mins: Rows and Push-ups

Bench Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

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AMRAP 12 mins: Rows and Push-ups

Complete as many rounds as possible in 12 mins of:
Row 250m
25 Push-ups

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Photo by @robcwilson
A Classic benchmark coupled with a heavy more skilled version of that same workout! If you can earn enough time to get the handstand walk you better hope your shoulders, midline and posterior chain cooperates.
Don’t go flying out of the gate on “Diane” if you are intending to get far in this workout beyond the first couplet. Pace your DL into smart sets with very minimal rests to save grip and posterior chain. Keep a solid and tight midline. Be deliberate with your HSPU and ensure you hear your judge give you a rep or no rep call. Don’t go to failure on your sets of HSPU, kick down early to get deeper into the WOD. If you are not able to get to the heavy deads, then try to get your fastest “Diane” time.
As always, do “what right looks like” with every rep and have some fun. Bring some post WOD refreshments!

Workout 18.4
Diane
21-15-9 reps of:
Deadlifts (225#/155#)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315#/205#)
50-ft. handstand walk after each set
Time cap: 9 minutes
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Nicole Carroll’s Tips and Demo for Open Workout 18.4

Open Workout 18.4 Standards

Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Equipment and Standards:

9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.
DL: Must use collars and must be on outside of all plates on barbell
DL: Athlete can have help to load their bar
Mats: Athletes will use three mats. One to stand on and two under the plates so the surface is level to account for any drops. (drop from the top with mats only)
HSPU:
- Must measure the HSPU line per the scorecard published standard (see the coach for tape measure and how to mark it with chalk)
- Heels must both lock out over the line prior to descending for next rep or kicking off the wall. Judges need to clearly communicate a no rep.
- Hands and head must be level. If you are using a mat or pad under your head you must level the surfaces i.e. the pad top must be even with the plates under your hand (no AbMat with Oly plates).
HS Walk and Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”. 5 Feet = 1 rep. If you come down from a HS walk you must start at previous 5 ft. line.
Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. At the bottom hands must leave the floor. Feet must be no wider than shoulder width. No snaking.

Logistics:

Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave.
Plan on judging to help move things along.
Handstand push-ups will take priority on athlete placement. Do NOT take out a bar when you arrive and start setting up without checking with the coach for how the layout will be and what wave you are in.
Use the designated warm-up area.

Scoring:

Score reps completed with tie break of last completed set of DL or score time to completion.
1 rep = 5 ft. on HS walk / Bear Crawl
Tiebreak: 9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.

Results

Results cont
Results Open 18.3 Final

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Scale to OHS practice.

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Snatch Balance 1-1-1-1-1 & Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS practice.

BTWB

Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Every 1 min for 15 mins, alternating between:
9 Overhead Squats (Pick load)
12 Toes-to-bars
15 Kettlebell Swings (53#/35#)

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Photo by @robcwilson
Join us tomorrow in the lobby at 5pm PST to find out what’s in store for 18.4!

Dave Castro Promises 18.4 “Will Be Special”

Fan Favorites Face Failure

Results

Results cont

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Use mats. Complex. Split or push jerk.

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Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk & 7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex. Split or push jerk.

BTWB