This week we have a benchmark workout (Diane) with a little extra frosting on top… if you can get there.
CrossFit® Open 18.4: The Workout
Rx (For Time, 9 Min Cap, 21-15-9)
- Deadlifts (225/155)
- HSPU
- 21-15-9
- Deadlifts (315/205)
- Handstand Walk (50’)
Scaled (For Time, 9 Min Cap, 21-15-9)
- Deadlifts (135/95)
- HRPU
- 21-15-9
- Deadlifts (185/135)
- Bear Crawl (50’)
Masters (For Time, 9 Min Cap, 21-15-9)
- Deadlifts (*/*)
- HSPU / HRPU / Push Press *
- 21-15-9
- Deadlifts (*/*)
- HSW / HSPU* (50’)
*Dependent on age group
To read the complete standards, please visit games.crossfit.com/workouts/open/2018/4
For this workout, I highly stress the importance of safety first. Be realistic about your ability and act accordingly. In the past, I’ve suggested that some athletes should go “RX’d” at all costs, but for this one I’m only suggesting RX if you’re able to move the deadlift and HSPU safely and effectively.
With that being said, a solid warm-up is absolutely crucial for 18.4.
CrossFit® Open 18.4 – Strategy
- Pacing is dependent on your abilities for the second part of the WOD.
- If there’s absolutely no way that you’ll be lifting the 315/205 barbell after Diane is done, then try your best to hit a new Diane PR in order to help your tiebreak score.
- If you have a reasonable shot at making it deep into the second part of the WOD, smooth and steady will win the race. Don’t crush Diane and then crash and burn afterwards
- Scaling is suggested for many athletes. These weights are big and intimidating. Please consider your safety first.
- If you have nagging back/neck injuries – scale it. It’s easy to get caught up in the rah-rah atmosphere this time of year. Be realistic about your ability and act accordingly.