Last week’s WOD, 18.3, was a big slice of humble pie for most athletes. Especially for beginners that haven’t mastered technical movements like double unders or muscle ups. But that’s what the Open is all about: getting you out of your comfort zone! This week is no different. We have a new challenge ahead of us. Let’s move on to our CrossFit® Open 18.4 Complete Strategy Guide.
Wait, before we do, I have to just say… TOLD YA!
I’ve been predicting Handstand Walks would show up in the Open for a couple years now - woohoo!
However, don’t freak out quite yet. You have to get a LOT of work done in 18.4 before you earn the right to walk on your hands.
Rx (For Time, 9 Min Cap, 21-15-9)
Scaled (For Time, 9 Min Cap, 21-15-9)
Masters (For Time, 9 Min Cap, 21-15-9)
** Dependant on age group. For a complete standards guide, please visit games.crossfit.com/workouts/open/2018/4
A belt is suggested for the deadlifts in order to save your core. If using a belt, find a velcro strap instead of a buckle. This will allow you to loosen the belt really quickly before hopping on the wall for HSPUs.
If you feel a sense of security using Wrist Wraps for HSPU’s, go for it. For simplicity and distraction avoidance, WODprep prefers less gear. If you can go without, even better!
Thanks for reading our CrossFit® Open 18.4 Complete Strategy Guide. We look forward to seeing you again next week for the final showdown. Before you go, we ask that you do three things:
FREE GEAR GIVEAWAY. We’re randomly selecting a handful of athletes and shipping them free gear. Here’s how to enter:
Comment on the YouTube or Facebook strategy guide and let us know:
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Disclaimer: WODprep is not affiliated with CrossFit® We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
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