Friday 3/16/18

Friday 3/16/18

Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups

Competitors practice movements of the workout.

Non-competitors:
3x
1/1 Getup
10 Swings

Conditioning

CrossFit Open Workout 18.4

Rx Competitors

As fast as possible (9 minute cap):

21-15-9
Deadlifts
Handstand Push-ups
then
21-15-9
Heavier Deadlift
50 ft. Handstand Walk

Men use 225/315-lb. barbell
Women use 155/205-lb.barbell

Masters Competitors

As fast as possible (9 minute cap):

21-15-9
Deadlifts
Push Press
then
21-15-9
Heavier Deadlift
Handstand Push-ups

Men use 185/255-lb. barbell deadlift, 95-lb. barbell push press
Women use 125/165-lb.barbell deadlift, 65-lb. barbell push press

Scaled Competitors

21-15-9
Deadlifts
Hand-release Push-ups
then
21-15-9
Heavier Deadlift
Bear Crawl

Men use 135/185-lb. barbell deadlift
Women use 95/135-lb.barbell deadlift

ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here: 18.4 Standards
The standards for the HSPU, Push Press, and Push-ups are exacting. There will probably be a lot of no-reps on this workout. Don’t waste energy on attempts that won’t count.

I’ll highlight a couple of things that may be an issue:
1. On the deadlift, both plates must make contact with the floor at the bottom, and the knees and hips must be fully extended at the top, with shoulders behind the bar when viewed from the side. Do not short the range of motion for speed. If you drop the bar before the judge has called your rep, it does not count.
2. Handstand push-ups require both feet to be in contact with the wall at the same time, above the line measured for your height for the rep to count. If one foot comes over and the other does not, if one foot falls off the wall, if both feet don’t make it over the line, the rep will not count.
3. The barbell push-press is counted when the bar is locked out overhead, with biceps in line with the ears–pushing the bar up in front of your head will not count. The rep begins with the bar touching your chest: if it does not come all the way down, it won’t count.
4. During the hand release push-up, your body should maintain a good plank position, with the chest, hips, and knees moving up and down at the same rate. “Snaking” is when your chest comes up but the hips and/or knees remain down on the floor and follow a moment later–this is a no-rep. Keep your feet on the floor and no wider than shoulders for the duration of the movement. Elbows lock out at the top.
5. Be sure to start with both hands behind the first line on the handstand walk and bear crawl. If you fall or come out of the position, your reset point is the last 5-ft. mark that you have passed.

Failure to achieve these standards will result in a “NO REP” call by your judge.
Meet the standard.

Non Competitors
10 Minutes AMRAP
9 Kettlebell Sumo Deadlifts
9 Push-ups
18 Crab Kicks

Accessory
This is a quick workout, so those of you who want to do more after you finish can try the following:

3x not for time
12 Ab Wheel Rollouts (pause at end range)
24 Kettlebell Russian Twists
12 Toes to Bar/Hang Knee Tucks
24 Plank Up-Downs
12 Butterfly Sit-ups
48 Mountain Climbers