/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php CrossFit Open 18.4! | Lincoln Park CrossFit

18.4

21-15-9 reps of

Deadlifts, 225 / 155 lb.

Handstand push-ups

Then, 

21-15-9 reps of:

Deadlifts, 315 / 205 lb.

50-ft. handstand walk after each set

Scaled:

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

Tips on how to get through 18.4:
  • WARM UP! Make sure your back and legs are plenty warmed up. Rowing, glute stretching/activating, and warming up the deadlift ABOVE your workout weight
  • Make sure to understand the movement standards before the workout. There are a few specifics about this, that if you don’t understand it beforehand, it may get confusing mid-workout and cost you a few no-reps
  • Pace the workout. Make sure to always keep a few reps in the tank and do not let your reps go to failure
  • Always pay attention to form and be smart. You’ll perform better, but more importantly, you’ll stay healthy

This is going to be a fun, heavy grinder. Push through, have fun, and be safe. Don’t let fatigue allow your form to break down.

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