Well Well Well 18.4 starts with named WOD “Diane” but then moves onto something a little cray. CrossFit Syracuse has a policy that an athlete needs to demonstrate strict strength before having the green light to kip on a gymnastics movement in a WOD. During the Open, we waive that rule and allowing anyone to try safely. Handstand walks are seriously challenging for the shoulders for a lot of different reasons. If you’re new to them, then trying to do them under this level of fatigue might can be dangerous. Coaches will be there to help athletes make smart choices under pressure.
“WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutes”
All variations of 18.4 are listed below. Judges, make especially sure that you record the time whenever you athlete completes a Rounds of Deadlifts. 21, time, 15, time, 9, time, x2 rounds makes 6 total times you might have to record your athlete’s Tie Break Time.
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
Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.
Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl
Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear craw
Scores from Thursday’s DOUBLE MB RUN! That was run to watch, cannot wait to have many more heavier medicine balls!
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 Teenagers 14-15: Boys deadlift 135 lb. then 185 lb. Girls deadlift 95 lb. then 135 lb. Scaled Teenagers 14-15: Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
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