Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Workout 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
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
Endurance & Stamina:
5k row time trial. Go for your personal best. Post time to comments.
CFS Brief:
18.5 released Thursday night at 8pm.
Get your 18.4 scores in by 8pm Monday night!
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
18.4: 147 Reps (8:30) Scaled 95#/135# DL | HRPU | Bear Crawl
Got through 1 DL in the second set of 9. Plan on trying this one more time to see if I can get through it. Will use a different rep scheme for shorter sets. The HRPU get gnarly pretty quickly. Shout out to Becka who was ONE rep shy of completing the scaled workout. Nice job to everyone in the 5:30am class – lots of great handstands!!
18.4. 100 reps RX’d. #185 DL, #95 PP, #255 DL. 10 DL in round 2. Form crumbled at the end and brute force took over. But 95# and #255 are PR. Wanted to get to the 21 DL in round 2.
18.4 = 53 Rx….with 1:36 tie break
Did the initial round of 21 deadlifts (#225) as quick singles and felt good doing that.
HSPU were a slog…not too many no-reps, but very quickly down to 2’s…and even those required a big rest between sets.
Got back to the bar and got 11 deadlifts (5,5,1) in the round of 15 and ran out of time.
I love CF Open Fridays! Very much appreciate the work Frozen does at night on Thursdays to get us all set up for the Open. It’s always fun to walk into CFS on Friday morning and catch the energy!
Nice job John!!! Congrats on the PRs and for pushing through that workout!!
Way to go JD! Could not really watch, but heard you next to me 🙂 And I second your appreciation for all of the work that John and family do to get the box ready to go at 5:30am for these workouts!
62 reps RX with 7:24 tie break time
I was looking forward to the handstand push-ups, and nervous about the deadlifts. It turned out that the deadlifts were easier than I thought they would be, and the handstand push-ups became extremely challenging when 1 foot would be over the line, and the other couldn’t quite reach! I found myself stretching and holding my hand stands for longer than I would have liked… In the end, thanks to Gia’s eagle eye, all reps were legit. I got through 21 deadlifts and handstand push-ups, 15 deadlifts, and 5 handstand push-ups. Better than I anticipated! Another fun Opens Friday! Nice job 5:30!
Nice job Ilana, VERY impressive!!!
NICE!
Way to go John!
18.4
69 RX
Once the HSPU’s are gone, they are GONE!
18.4
113 rx
Highlight of the day seeing Elizabeth get her 1st HSPU!
Great day at the box. I love watching everyone compete!
8:40 split.