by CrossFit HardCharger – CrossFit
Warm-up
Half the class split up and do the following
5 minutes on bike or rower, slow talking pace
Crossover symetry
Then take a lacrosse ball and smash shoulders, upper back, chest, and triceps
3 rounds
20 PVC pipe pass throughs
15 good mornings
10 push ups
Spend 5 minutes working with a partner to spot your Handstand walk if you are doing RX’d, if not do a 2 trips down and back with a judge watching you to see if you are doing it according to the standard.
workout prime start out with a barbell and work your way up to the second weight doing one rep every minute, in between sets get your judge to measure you for the handstand push-ups if you are doing RX’d.
After you reached your weight, put starting weight on barbell and perform one set of 5 deadlifts and one set of 5 HSPU, or Hand release push-ups
Have Fun! “What you’re going through now is preparing you for what you asked for!” — Unknown
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
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