18.4
MetCon
18.4 !!!
Hey Team,
It’s week 4 of the Open and for the first time ever we’re seeing a CF Benchmark! It’s time for Diane! But wait, that’s not the only first! The other first . . . handstand walks! Before you get too excited about inverted bipedal locomotion (so fun), the handstand walks come after Diane and then after another set of 21 deadlifts, but this time heavier! Like, way heavier ;)
Anyway, here’s 18.4
RX
For Time:
21 – 15 – 9
Deadlifts 225/155
Handstand Push-ups
Then
21 Deadlifts 315/205
50ft HS Walk
15 Deadlifts 315/205
50ft HS Walk
9 Deadlifts 315/205
50ft HS Walk
-9min Time Cap
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SCALED
For Time:
21 – 15 – 9
Deadlifts 135/95
Hand Release Push-ups,300
Then
21 Deadlifts 185/135
50ft Bear Crawl
15 Deadlifts 185/135
50ft Bear Crawl
9 Deadlifts 185/135
50ft Bear Crawl
-9min Time Cap
Here's what class will look like on Friday:
E2M10M
3 Deadlifts (work to a moderate triple)
+ 1-3 HSPU or HSPU tech
Then 18.4
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INITIAL THOUGHTS
RX or Scaled? If 225/155 is anywhere close to 80% of your 1RM (meaning you DL <300/<200) you should scale. It’s just not worth it.
Belt or no belt? Wear a belt. We have some at the box (at the back of the room on the fence) and if one of those don’t fit I’m sure there’s someone at the box who could lend you one.
How tight should the belt be? The belt should be just tight enough to slide a couple fingers between your belly and the belt. It’s meant to be a piece of equipment to brace against to stabilize your midline, it’s not a corset holding your spine in place. If you are unsure, find me tomorrow and I’ll show you.
Loosen belt when ‘resting’. When you break your DLs, loosen the belt so your breathing won’t be hindered. Another thought – if you make it to the HS walk – keep your belt on, just loosen it a bit. It will be much easier to brace!
Pacing DLs. 455-500+ / 275-315+ deadlift? Bigger sets on the DL 11/10, 8/7, 6/3. If your deadlift is closer to 405/245 break into 3s 7/7/7, 5/5/5, 3/3/3. Less than that or prefer singles? Go to singles right away.
Pacing HSPU – this HSPU is TOUGH but seemingly fair. Good rule of thumb: rest right before your HSPU slow down.
Deadlift tips:
FLAT BACK!
Small sets, quick rest. Avoid letting getting to a point of extreme fatigue on your DLs. 2-3 TnG reps if you are close to your 1RM, 3-7s if this is moderate for you. Bigger sets if you're a DL monster!
Keep your weight in your heels, and press through the floor with your legs.
HSPU tips:
Mark your hands on the floor during the warm-up. You may need to setup a little closer to the wall than usual to hit the standard.
Pull your toes to your shins. Your heels must cross over the standard line. By pulling your toes to your shins, you’ll lift your heels a couple inches.
Squeeze your butt & tuck your ribs. If you are flexy you’ll make yourself ‘shorter’ (ie. Not hit the standard) by overextending your lower back. Squeezing your butt and tucking your ribs will help you hit hollow on the wall.
Keep your eyes forward and your gaze at the top of the rig. It will help keep you on the wall.
If you notice your lockout slowing, come off the wall. Slow reps = costly reps.
In your tripod / bottom of HSPU –
1. bring your knees down only as far as you can while maintaining your low back extension
2. shins vertical
3. feet flat & parallel to floor/ceiling
Send your feet up to the ceiling aggressively – speed = power
Finish your kip before pressing
General Warmup
3-5min bike with 3-4 short sprints
Foam roll lats, t-spine, hamstrings
10 pvc pass throughs
10 beat swings
10 straight leg swings
Warmup
2min jump rope (switch between double unders, high knees, Ali shuffle, singles, etc)
2min stiff legged row (aim to hip hinge and load up hammies)
3 Rounds
20s Handstand hold (or Top of Push up hold)
20s Dead hang from pull-up bar
3-5 Rounds
3 Inchworms (no push-up)
5 Hollow rocks
3 Deadlifts (progress to the heavy load over the sets)
1-3 HSPU or HR Push-ups (have someone watch your reps to ensure you hit the standard – move hands accordingly)
Rest 5-10min before your heat
