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CrossFit Open WOD 18.4 and 20.3

P6 CrossFit – CrossFit

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Warm-up (No Measure)

10 Deep goblet squats for hip mobility (so move around a bit in the bottom)

10 Hip airplanes for hip coordination and rotation stability

10 Glute bridges for priming glute strength/activation

10 Bird dogs for core stability

Deadlift (Find a Heavy single to Max Deadlift)

Crossfit Games Open 20.3 and 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 20.3 and 18.4 (AMRAP – Reps)

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 min.

Crossfit Games Open 20.3 and 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

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Cool down/Finisher

2:00 Forearm Stretch R/L

2:00 Cat camel

2:00 upper/middle trap lacrosse ball R/L

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