2018
CrossFit Open 18.4
Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
2 rounds warming up
250m row
20 db 1arm push press (10R + 10L)
15 banded good morning
Specific warmup:
10-5-4-3-2-1 Deadlift (building load on each set making sure you are comfortable with what weights you will use in the workout)
*2 HSPU at the end of each set of deadlifts (working on kicking up and starting from the locked out position before starting each set)
**Scaled athletes substitute 3 hand release pushups at the end of each set of deadlift
*** finish the warmup with 2-3mins of practice with the handstand walk / bear crawl practice
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
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