The CrossFit community let out a collective sigh of relief this week, as the Dark Lord of Fitness, Dave Castro, delivered the announcement of the fourth workout in 2018's CrossFit Open.
Over 220,000 athletes are officially entered in this year's CrossFit Open, with hundreds of thousands more willingly subjecting themselves to the weekly test of fitness. Workouts can include Olympic lifting, conditioning, gymnastics... and any combination deemed worthy. 'The Open' is a five week world-wide competition, which wraps up next Friday with the announcement of the fifth and final workout.
After the hell that was last week's workout, the open has moved back to relatively do-able movements, in the form of deadlifts and handstand walks/push ups.
The workout will torch the shoulders, glutes and hamstrings, leaving you with a serious pump as you walk out of the gym (or crawl if you've pushed hard enought). With only 9 minutes to complete the entire workout, go hard and get through as many of the movements as you can before time's up.
You have 9 minutes to complete:
21 deadlifts at 100kg
21 handstand push-ups
15 deadlifts at 100kg
15 handstand push-ups
9 deadlifts at 100kg
9 handstand push-ups
21 deadlifts at 143kg
16 metres handstand walk
15 deadlifts at 143kg
16 metres handstand walk
9 deadlifts at 143kg
16 metres handstand walk
