Call Us: (303) 263-2997

Friday, March 16th: CrossFit Open Workout 18.4

15
Mar

Friday, March 16th: CrossFit Open Workout 18.4

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

All the Bear Crawls and Handstand work in the past year will pay off no matter what division or scale! Good luck on 18.4 athletes!

Announcements

All the Handstand Skill Work & Bear Crawls this past year will pay off! Good luck athletes taking on 18.4!

Warm-up

Warm-up (No Measure)

CrossFit Open Workout 18.4 Warm-Up

3:00 Row or AB, then…

3 Sets

12 Single Leg Hip Thrust (6 ea.)

5 Inch-Worms (Emphasis on Pike)

3 Bird-Dogs ea. Side

20s Side Plank ea. Side

then…Alt. EMOM x 10 Minutes

1- Deadlift (Ascending Weight to WOD Weight) x 3 UB Repetitions

2- HS Push-Up x 3-5 (To Standard; Scale= HR Push Up x 3-5 + 20′ Bear Crawl)

Metcon

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 18.4 Teens (Ages 14-15) (Time)

21 deadlifts 135/95 lb

21 handstand push-ups

15 deadlifts 135/95 lb

15 handstand push-ups

9 deadlifts 135/95 lb

9 handstand push-ups

21 deadlifts 185/135 lb

50-ft. handstand walk

15 deadlifts 185/135 lb

50-ft. handstand walk

9 deadlifts 185/135 lb

50-ft. handstand walk

Time cap: 9 minutes

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 MB Hug & March (Focus on breathing and tightening midline)

Foam Roll Posterior Chain x 60-90s

Accumulate 90s Cobra Stretch

45s Banded Lateral Opener ea. Arm

Leave a Reply