“Open 18.4”
For time (9 minute cap):
- 21 deadlifts (weight 1)
- 21 handstand push ups
- 15 deadlifts (weight 1)
- 15 handstand push ups
- 9 deadlifts (weight 1)
- 9 handstand push ups
- 21 deadlifts (weight 2)
- 50 ft handstand walk
- 15 deadlifts (weight 2)
- 50 ft handstand walk
- 9 deadlifts (weight 2)
- 50 ft handstand walk
Ages 16-54
- Rx: 225/155, 315/205
- Scale: 135/95, hand release push ups, 185/135, bear crawl
Ages 14-15
- Rx : 135/95, 185/135
- Scale: 75/55, hand release push ups, 95/75, bear crawl
Ages 55+
- Rx: 185/125, push press 95/65, 255/165, 10 HSPU
- Scale : 115/80, hand release knee push ups, 155/105, bear crawl
WOD Notes: The first 90 reps of today’s workout is the CrossFit benchmark, Diane. Ironically, we had it scheduled as a benchmark for this month! (Guess we’ll be moving that…) We last completed it at ICA on 170919. Check out the Games site for a scorecard (with detailed workout description), and a slideshow of standards. Each athlete can have 2 barbells pre-loaded, or get assistance adjusting the weight on a single barbell. **There is a tie break time at the end of each set of deadlifts.**
Safety Note: When we complete Diane as a regular WOD, we generally recommend the deadlift weight not exceed 65% of your 1RM. If you are competing tomorrow, and the Rx weights are heavy for you, please be smart and safe! Consider hitting 1 rep “Rx” to get a score on the board, and then scale to a more reasonable/safe weight for you.
Key Standards: For those competing in-house or online, the deadlifts must be conventional; sumo deadlifts are not allowed. HPSU will be the hardest standard to maintain. There is a new method for measuring your heel line – be sure to review it. Every HSPU must start and end with both heels across the line. For anyone who makes it to the handstand walk, every 5 feet will count as 1 rep. If you come down from the handstand, you must restart from the last increment crossed (both hands).
Schedule Notes: All are welcome to come work out tomorrow even if you’re not competing. We’ll run classes at 5:15am, 6:15am, 9:30am, and 12:00pm. We’ll open up around 3:30 for the evening session, running heats every 15-20 minutes until everyone is done! Please come early and stay late to help judge and cheer!
This Post Has 5 Comments
Does this mean McGonigal will show up to every class today?
Can’t say I wasn’t tempted
I heard Joe only does curls and crunches now. All show no go
Was thinking that we should have a McGonigal sighting!
Results:
5:15
Rocco 128 (9:33) scale
Murray 25 (:40) Rx
Chris M. 21 (1:16) Rx
Frank W. 21 (:54) Rx
Brianna 21 (1:06) Rx
Danielle 21 (1:30) Rx
Jenn 101 (6:37) Rx
Franco 72 (hRPU, sumo)
Nicole W> :0
Ed 21 (1:35) Rx
6:15
KtL 38 (95, 20# PP, 21-9-21)
Pete P. 106 (135 sumo, pu 21-9-21)
Kevin 148 scale
Vollmer 88 Rx (7:20)
Sean 121 (155 sumo, HRPU)
DE 34 (:35) Rx
9:30
Joel 5 rds (180# sled drag, 10 presses 53#KB)
Moria 118 (65#, band presses)
Caine 🙂
Shawn G> 7;20 (135#, 9’s pu)
Jen C> 8:54 (135, AM)
Vince 131 (scale 7:20)
Luke L. 21 (1:05)Rx
Christine 2 Rx
Nikki . 21 Rx (:59) 7:22 diane (pu)
Mitch 21 (3:06) Rx
Marissa W. 3:07 Rx
Ash 37 Rx (1:31)
Emma 21 (1:06 Rx
Betsy 90 Rx (7:37)
Abby 90 Scale (7:09)
12:00
Tanya 29 Rx (:36)
Nik 113 Rx (8:31)
Iggy 58 Rx (8:28)
John 11 Rx (8:21)
Andrew 32Rx (1:10)
Rey 136 scale
Daria 21 Rx (1:54) Diane 7:54 (135, pu) PR!
Steve K. 21 Rx (1:59)
Catherine 21 Rx (1:17)
Janet 21 Rx (:43)
Danielle 21 (85#, :43)
Jen N. 🙂
Patrick Z. 105 S
Evening
Jeff 90 (7:14) Rx
Tom 24 (2:21) Rx
Brian W. 22 (:32) Rx
Mel 21 Rx (:50)
Ray Z. 55 Rx (1:06)
Heather 21 Rx (:39)
Karen 21 Rx (:59)
Robbie 89 Rx (7:56)
Kehl 59 Rx (6:43)
Curttis 21 (:35) Rx
John C. 106 (5:05) Rx
Mike D. 63 (7:01) Rx
Ceil 107 (7:16, Pu)
Sofia 97 (8:39) (95, pu)
Joe 90 (7:00) Rx
Sarge 21 (1:14) Rx
Tim 21 Rx (1:12)
Lombardi 34 (:58) Rx
Ben 21 (8:58) Rx
Fili 31 (:38) Rx
DT 35 (3:53) Rx
Rob G. 21 (:38) Rx
Kyle K. 21 (1:40) Rx
Erik 105 (6:00) Rx
Blake 29 (:31) Rx
Elissa 57 (8:46) Rx
Jimbo 25 (:55) Rx
Erin 38 (:32) Rx
Kyle E> 21 (1:56) Rx
Ricky 21 (:27) Rx
BOb K. 38 (:38) Rx
Dan E. 88 (6:29) Rx
Sydney 🙂