CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
Calf Mobility
Dynamic Warm-up
Skill
Double-Unders
Metcon
DO NOT DROP YOUR BAR – USE MATS
18.4 – For time:
21 deadlifts 102.5/70kg
21 handstand push-ups (H/R Press-ups)
15 deadlifts 102.5/70kg
15 handstand push-ups (H/R Press-ups)
9 deadlifts 102.5/70kg
9 handstand push-ups (H/R Press-ups)
21 deadlifts 142.5/92.5kg
50-ft. handstand walk (Bear Crawl)
15 deadlifts 142.5/92.5kg
50-ft. handstand walk (Bear Crawl)
9 deadlifts 142.5/92.5kg
50-ft. handstand walk (Bear Crawl)
Time cap: 9 min.
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
DO NOT DROP YOUR BAR
&
USE MATS
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
DO NOT DROP YOUR BAR
&
USE MATS