Discover what is the 18.4 workout, relieve the live announcement and get some tips to perform.
The Open workout 18.4 is the fourth event of the 2018 CrossFit Games season, sponsored by Zevia and hosted Thursday the 15th of March inGoodyear, Arizona. Björgvin Karl Guðmundsson and Scott Panchik will crush this workout.
(Scaling options included)
TIPS TO PERFORM
18.4 is a for time with a 9min time cap but for the most of us, the goal will just to get done as much work as possible.
The first part is the Benchmark Diane and can be the occasion to PR your time on this one or do it RX for the first time!
If your goal is to get the best score possible on Diane, just give your 100% on this first part.
If you’re planning to make it to the second couplet, we’ll suggest you to don’t take it too hard on Diane and pace yourself a little bit.
The most important point is to not go to the failure on the HSPU and break as necessary to save your shoulders.
If you make it to the second couplet, think about your form on your deadlifts, they’re pretty heavy and you’ll have some fatigue from the first part, so squeeze your abs and keep your back flat as much as possible.
On the HS Walk, your midline will be really tired so keep simple clues in your mind to make it through: squeeze your butt and shift your weight on every step to move smoothly.
Last tip: have fun on this one, it’s a great workout!