Back

Max Effort Lower/ CF Open 18.4 and Alternate WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Deadlift

Find 1RM Conventional Deadlift

Back Rack Lunge

Find 5RM for each leg

Metcon

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

Metcon (AMRAP – Reps)

Alternate WOD
Ascending Ladder in 9 minutes

Goblet Squat (53/ 35)

Front Rack KB Lunge (53/35)

Single Arm KB Swing (53/35)

WOD ends in 9 min. Perform 1 rep goblet squat, 1 rep of lunge each leg, and 1 rep of swing on each arm. Then do the same with 2 reps for each. Then 3, etc….