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WORKOUT 18.4

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

Time cap: 9 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,

then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15:

Boys deadlift 135 lb. then 185 lb. Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:

Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl

Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:

Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:

Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

NOTES

Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the oor for the handstand walk. This workout begins with the barbell on the oor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and nally, 9 deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

TIEBREAK

This workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your nal score. During the workout, be sure

to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your nal rep count and an additional eld for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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