Getting measured up for HSPU’s

Today’s workout will be the infamous 18.4.  Don’t be put off by the Handstand Push-ups.  Yes, it is tough, but if you can do them, have a go.  The scaled version will suit most people, but if you need to scale further, or if you have an injury and cannot do the required movements, then the Coaches will change things up for you.  Come in for a workout.

WORKOUT OF THE DAY

METCON

OPEN WORKOUT 18.4

RX’d Version

For time:
21 deadlifts, 225 lb/155 lb
21 handstand push-ups
15 deadlifts, 225 lb/155lb
15 handstand push-ups
9 deadlifts, 225 lb/155lb
9 handstand push-ups
21 deadlifts, 315 lb/205lb
50-ft. handstand walk
15 deadlifts, 315 lb/205lb
50-ft. handstand walk
9 deadlifts, 315 lb/205lb
50-ft. handstand walk

Time cap: 9 min.

Scaled Version

For time:
21 deadlifts, 135 lb/95lb
21 hand-release push-ups
15 deadlifts, 135 lb/95lb
15 hand-release push-ups
9 deadlifts, 135 lb/95lb
9 hand-release push-ups
21 deadlifts, 185 lb/135lb
50-ft. bear crawl
15 deadlifts, 185 lb/135lb
50-ft. bear crawl
9 deadlifts, 185 lb/135lb
50-ft. bear crawl

Time cap: 9 min.

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About AB

Crossfit Coach

Posted on March 19, 2018, in WOD. Bookmark the permalink. Leave a comment.

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