CrossFit Altius – CrossFit
Warm-up
Warm Up for 18.4:
2 mins bike/row
3rds
10 single leg deadlift DB (5 each leg)
5 inch worms with push-ups
Get deadlift weight warmed up
Warm Up if not doing 18.4:
Bike/Row 5 mins
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
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Metcon (No Measure)
If you are doing 18.4 on Saturday this is for you!!
EMOM 16 mins
Odd: 10 light single leg deadlift DB (5 each leg)
Even: Overhead walk 50 ft right arm 50 ft left arm
Choose a light weight on deadlift and productive weight for walks
Cool Down
Foam roll on remaining time of class