18.4 Welcomes Diane and Another New Open Movement with Handstand Walks.

*18.4 (9-minute time cap)*

  • 21 deadlifts, 225 lb.
  • 21 handstand push-ups
  • 15 deadlifts, 225 lb.
  • 15 handstand push-ups
  • 9 deadlifts, 225 lb.
  • 9 handstand push-ups
  • 21 deadlifts, 315 lb.
  • 50-ft. handstand walk
  • 15 deadlifts, 315 lb.
  • 50-ft. handstand walk
  • 9 deadlifts, 315 lb.
  • 50-ft. handstand walk

As with all of the Open workouts this year, whether you’re planning to do this one Rx or Scaled, it will be important to focus on your shoulder mobility and core stability prior to your movement-specific warmup. @CrossFitTraining on Instagram has a great suggested warm-up and movement-specific progressions for this workout.

Body Gears GIGs for 18.4:

  • Pec lacrosse ball smash with scorpion stretch
    • change the angles of your arm from 90 to ~145 degrees to achieve a good stretch in your handstand push-up range
    • Place the lacrosse ball underneath your pec area while laying face down on the ground with your arm out-stretched at about 90deg
    • Your opposite leg will reach behind you so that you are twisting away from the outstretched arm
    • You can move the arm at varying angles to increase the overhead stretch
  • Serratus and lat lacrosse ball smash or foam roll with arm outstretched overhead
    • Place the lacrosse ball or foam roll at the muscles near the lowest part of your shoulder blade while laying on your side with your arm overhead
    • Roll over the foam roll or ball for increased mobilization at the serratus/lat muscles
  • Infraspinatus punches 3×12
    • Each side using an orange/red powerband or Crossover Symmetry
    • Anchor a stretchy band to a squat rack or door at shoulder height
    • Bring the arm up parallel to the ground from the side with the elbow bent so the palm faces the band
    • Grasp the band and move backward until there is sufficient tension in the band
    • Keep the arms parallel to the ground and the hand in line with the shoulder
    • Slowly bend and straighten the elbow while resisting the band pulling the hand forward
  • Abdominal Series 30” each
    • Lie on your back and bring one leg up at a time to tabletop position
    • “Push, Cross, Pull, Push” is the order for hand placement on the thighs and direction of force application for this isometric exercise
    • To activate your core, lift your tailbone without rounding your back into the floor and slowly resist your hands pushing your thighs up and away
    • Hold each position for 30 seconds, keep breathing, and feel the abdominal muscles pulling together.
  • Rolling: hollow hold to superman hold x10 (be sure to practice rolling in both directions)
    • Lay on your back in a hollow hold position with your arms overhead and your legs 6-12inches off the floor
    • Roll yourself from this position to your stomach with your arms overhead and legs still hovering above the ground
    • Then, roll back onto your back into the original hollow hold position. Be sure to roll each direction
  • Serratus foam roll at wall holds 3×30”
    • Set the scapula and place the forearms on the foam roll without increasing the thoracic spine flexion
    • Using the serratus anterior, slide the elbows to the wall within the range of motion available
    • Keep the pectoralis muscles soft
  • Banded good mornings – focus here on eccentric hamstring lengthening, spending about 5 seconds coming down into your hip hinge and 1-2 seconds on the concentric phase.
    • Stand on a band with your feet a little more than hip-width apart
    • Stand on the band with your knees unlocked and hips hinged forward
    • Loop the band around your neck, keeping your hands on the band to pull up slightly to reduce tension on your neck
    • Drive through the whole foot as you extend the hips while keeping the back neutral
  • 18.4 movement-specific warm-up via @CrossFitTraining

Good luck out there! And be sure to check out our Gearing Up With Body Gears podcast for tips on recovery! Also, check out our blog on “Preparing Yourself for the CrossFit Open” and don’t forget we will be at Clark St Crossfit for 18.5 from 6-8 pm.


Authored by Dr. Elizabeth J. Racioppi PT, DPT, WOMEN’S HEALTH SPECIALIST, CROSSFIT LEVEL 1 TRAINER