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18.3

15
Mar

18.3

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30

Good Mornings

Push-up to Down Dog

Stiff-Legged Deadlifts

Cossack Squats

Strict Press

Active Spidermans

Overhead Stretch on Wall – 1 Minute

Wrist Stretch – 1 Minute

Movement Prep

Handstand Push-up Movement Prep

10 Second Tripod Hold

10 Second Lockout Hold

2 Strict Handstand Push-ups

2 Handstand Push-ups

Establish Setup Position of Deadlift

5 Deadlifts (Pausing in Setup)

Build to Both Weights

1 Round

3 Deadlifts (1st Weight)

3 Handstand Push-ups

3 Deadlifts (2nd Weight)

10ft. Handstand Walk (or 2 attempts)

1: 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

SC1: 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

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