18.4 Family

 In Crossfit


CrossFit Cirencester – Family WOD

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Warm-up

Beast Relays

Skill

Deadlift Prep

Knees behind the PVC: Set a PVC pipe in J-hooks several inches off the ground (at or below knee height of athletes) and place a Kettlbell underneath & in front of the PVC) Athletes practice deadlift set up keeping knees behind PVC and heels firmly planted on the ground.

Warm-up

Warm up DL to target weight

Then HSPU/HRPU

Crossfit Games Open 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb

21 hand-release push-ups

15 deadlifts 75/55 lb

15 hand-release push-ups

9 deadlifts 75/55 lb

9 hand-release push-ups

21 deadlifts 95/75 lb

50-ft. bear crawl

15 deadlifts 95/75 lb

50-ft. bear crawl

9 deadlifts 95/75 lb

50-ft. bear crawl

Time cap: 9 minutes
HSPU if you can

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