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Set Your Whole Body Alight In Only 9 Minutes

The latest CrossFit workout that will have your muscles screaming, and leave you with one hell of a shoulder pump - by Scott Henderson
  • 16 Mar 2018
Set Your Whole Body Alight In Only 9 Minutes
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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.

 

 

 

crossfitgames View Profile
4,342 likes - View Post on Instagram
Open Workout #18point4 has been released. BEFORE you attempt the workout, you MUST review the written workout description and movement standards (link in bio.) This is to ensure you perform the workouts correctly. - You have until 5 p.m. PT on March 19th to submit scores. Have fun. #InTheOpen #Fitness #CrossFit #CrossFitOpen @zevia @stacietovar

CrossFit Open Workout 18.4

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

Revisit this year's first workout here.

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Scott Henderson
Scott Henderson
Scott is the Editor of Men's Health Australia, where he oversees all editorial content of the country's largest men’s magazine. As a fitness addict, adventure sport lover, and passionate story-teller, Henderson is committed to living the Men’s Health brand.

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