OPEN WORKOUT 18.4 FRIDAY 3/16/18

15
Mar

OPEN WORKOUT 18.4 FRIDAY 3/16/18

Today will be the 3rd Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs, as well as for our Friday Night Lights event starting at 6:30PM!   We always need judges at Friday night lights, as any member, no matter who you are can be a judge for the Open workouts!

Athletes and potential judges please be there at 6:30PM at the whiteboard, for a quick judges’ meeting, and then athlete meeting, before the fun begins! If you need to come a little later, just show up and join in! If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best!

 

Come out and support these Open athletes these last two weeks of Friday Night Lights! Not is it just a great atmosphere of new personal bests, camaraderie, and excitement, but we will also have Trailer Perk for all your drink needs, EatFitGo, and Supplement Superstores there, supporting the event.

It starts at 6:30PM, is very informal, and a chance for all Open athletes to be cheered on by CFR members and their family and friends, while they enjoy the hype of the atmosphere, doing some amazing things they thought they never could in these Open workouts. We currently have about 45 open athletes registered and about 35 make it to this event weekly.

We’ve also been averaging about 150 or so total people at this event weekly and would love to pack the house even more! Come celebrate and enjoy this time with your buddies!

See you there!

 

 

OPEN WORKOUT 18.4 – 9 minute cap

 

Coaches – as this is only a 9 minute workout, use a large portion of the warm up time to help athletes warm up to a heavy deadlift, practice their handstand pushups, handstand walks, strategize the workout and be completely loose in their lower backs and shoulders.
 

For time:
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
*If not an open athlete, no need to measure for the handstand pushups, otherwise Handstand pushup regulations for measuring below for Open athletes.
 

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
 

HANDSTAND PUSH-UP measurements

1. Prior to starting, the athlete will need to
establish the foot line on the wall for the
handstand push-up. For the first step, measure
the distance from the athlete’s elbow to the
athlete’s middle knuckle while he or she makes
a fist.

2. In step 2, the athlete will stand with his or
her back to the wall on the same surface the
hands will be on, with feet at hip width and
heels touching the wall. A line will need to be
drawn on the wall, marking the height of the
top of the athlete’s head.
 

3. From the mark for the top of the athlete’s head
(step 2), add half the distance measured in
step 1 and make a second mark. This will be
the height of the target line for the handstand
push-ups. For example, if an athlete is 65
inches tall and measures 14 inches from elbow
to knuckle, he or she would add 7 inches to the
height mark for a final target line of 72 inches.
 

4. Once the height of the target line is established,
mark it with a marker, chalk or tape. Judges may
restore the line between rounds as needed.
 

5.Every repetition of the handstand push-up
begins and ends at the top of a handstand, with
the arms fully locked out, the heels in contact
with the wall, the hips open and the body in
line with the arms. The athlete’s heels must
start the rep above the pre-marked target line.
 

6. At the bottom, the athlete’s head makes
contact with the ground. If the head and hands
are on different surfaces, the surfaces must be
level. For example, if the hands are on plates
and there is a pad under the head, the top of
the pad must be level with the top of the plates.
The feet do not need to remain in contact with
the wall for the entire movement but must
touch above the line at the beginning and end
of each rep. Kipping is allowed.

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