Open WOD 18.4

Workout Format

21-15-9 Reps For Time:

Deadlifts – 225/155 lbs
Handstand Pushups

Then, 21-15-9 Reps For Time:

Deadlifts – 315/205 lbs50-ft Handstand Walk after each set

Time Cap: 9 minutes

18.4 – Analysis

The programming throughout the 2018 Open has been impressive, and 18.4 is no exception. For the first time in the Open, handstand walks make an appearance. This workout isn’t just a throwback to a classic benchmark “Girl” workout—it’s a creative progression that pushes athletes to test how far their fitness has evolved.

Coach Glassman has long emphasized the importance of mastering the basics of gymnastics. This year’s programming highlights that principle, featuring more gymnastics elements than barbell lifts—at least through the first four weeks. Strength remains essential in CrossFit, but 18.4 offers a broader test of fitness, requiring body control, stamina, and strategy.

The deadlift and handstand pushup combo isn’t overly complex, but it’s uniquely challenging when it comes to maintaining posture, mechanics, and trunk stability. Adding heavier deadlifts and handstand walks under fatigue takes things to another level.

Pacing the first half of the workout is critical, regardless of your goals. Quick example: Panchik broke his deadlifts (yes, even at 225 lbs) into sets of 6s and 5s to conserve energy for the HSPUs and heavier lifts. Gudmundsson went out more aggressively and gained only 15–20 seconds by the end of the first part. In the end, Panchik’s composure allowed him to finish 55 seconds faster.

For reference, both athletes can crush “Diane” in around two minutes. In 18.4, they completed it at about 65–75% effort. That’s the pacing sweet spot.

Movement Tips

Deadlifts

• Use Two Bars if possible to avoid wasting time changing weights.
• Breathe With Every Rep – Don’t just yank the bar up and drop it. Take a breath at the top of each rep. Stay calm, stay tight, and pace with intention.
• Push Through the Ground – Think of this as a leg-driven movement. Chest up, quads engaged. Save your hamstrings and low back for later.

Handstand Pushups

• Make Every Rep Count – Heels must clearly cross the line. Pull your toes down to raise your heels, squeeze your glutes, and fully extend at the top.
• Kip Big, Kip Hard – A strong, aggressive kip saves your shoulders. Think of it like an upside-down thruster: drive with the legs, finish with the arms.

Handstand Walks

• Only Attempt if You’re Ready – If this is your first attempt, consider scaling. Otherwise, get in some prep reps before the clock starts. Here’s a good progression video.
• Grab the Floor – Spread your fingers and control your balance through your hands.
• Stay Active Through the Shoulders – Your arms are now your legs. Press through the ground and shift weight side-to-side to allow each step forward.

Pacing Strategies

Trying to Finish the Workout?

Big Deadlifters:

Go bigger on deads, save your shoulders for smaller HSPU sets.

• Sample Breakdown:
  • DL: 6-6-5-4
  • HSPU: 5-5-5-4-2
  • DL: 6-5-4
  • HSPU: 5-5-3-2
  • DL: 5-4
    HSPU: 4-3-2

Gymnastics Monsters:

Smaller DL sets with short rest. Moderate HSPU sets that avoid failure.

• Sample Breakdown:

  • DL: 5-5-4-4-3

  • HSPU: 7-6-5-3

  • DL: 5-4-3-3

  • HSPU: 5-5-5

  • DL: 5-4

  • HSPU: 5-4

Trying to Finish “Diane” and Maybe Get a Heavy Rep or Two?
Lean into your strengths. Bigger sets where you’re confident, slower on your weaknesses. Use the first part to set a personal benchmark and have fun with it.

The Warm-Up

General Warm-Up

• 5 min Assault Bike (increasing intensity each minute)

• Row 500m @ ~80% – Treat every pull like a deadlift

• 10 Push-Up to Downward Dogs

• Row 500m @ ~85-90%

• Foam Roll: T-spine, lats, shoulders

• Banded shoulder stretches (if this is your norm)

• 25–50 Band Pull-Aparts or Face Pulls

Dynamic Prep – 3 Rounds:

• 10 Russian Kettlebell Swings – Moderate weight

• 10 GHD Back Extensions

• Max Sorenson Hold

Deadlift Prep:
Work up to 1–3 reps heavier than your workout weight (Rx: Guys 335+, Ladies 225+). Strip back down afterward.

Wall Walks:
Perform 1–3 after each deadlift set. Focus on active shoulders, midline control, and tight positioning. Don’t arch the back just to get your chest closer to the wall.

1 Minute at Each:

• Hollow Body Hold – Arms overhead, legs extended. Max tension.

• Nose-and-Toes Handstand Hold – Face the wall, press through shoulders, maintain hollow. Only your nose and toes should touch.

• Handstand Walk Work – Practice progressions or short walk increments depending on skill.

Specific Workout Prep – 2 Rounds For Time:

• 5 Deadlifts (workout weight)

• 3–5 HSPU (scaled: 5 hand release push-ups)

Move fast but stay in control. This should mirror your game-day pace.

Now go crush it.