Workout of the Day

Crossfit Games Open 18.4
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

VARIATIONS

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

Extra Training

4 x 800m recovery run (work on pacing)

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