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Friday September 11th

10
Sep

Friday September 11th

Following the pattern of finishing the 2018 crossfit open. if you have never done a “crossfit open” and you have been here the past 4 weeks, you basically just finished one. Every year, usually in February, Crossfit headquarters puts out 5 workouts over 5 weeks. You submit your scores weekly online and a coach from the gym will verify it. Its an awesome way to be part of something of bigger than a gym. 100’s of thousands of people tackle these open workouts, scaled and rx, weekly.

Warm up. the first 20 minutes of class will be spent going over and warming up for deadlifts and spending some time getting up side down for HSPU or whatever movement you are doing for the workout. This is only a 9 minutes workout. if you and your crossfit class friends want to count reps for each other like we do in the open you can do that. We will make plenty of room for hand stand push up.


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

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 h




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