CrossFit Open
18.4
BarbellBodyweight
Target Time
For Time (9-min cap)
WOD Description
For Time (9-min cap)
21-15-9
Deadlift (102kg/70kg)
Handstand Push-up
Key Movements
Scaling Options
• Deadlift: 102kg → 70kg → 50kg
• HSPU: Pike Push-up → Push-up
• Classic 21-15-9 format
About 18.4
This workout comes from the CrossFit Open, the worldwide online competition held every year. Anyone can attempt it, and redoing a past Open workout lets you compare your score with your earlier attempts or with the standards of that year.
Pacing strategy
In a descending rep scheme the first round is the longest. Plan your breaks before you start — for example, split the 21s into two or three sets so you stay ahead of fatigue — and try to finish the final round with unbroken sets.
Related WODs
#2018#Open#For Time#21-15-9