Workout Description

Why This Workout Is Very Hard

High neurological and strength demand from heavy deadlifts, high-skill inversions, and strict HSPU standards. Volume is moderate but executed under a short 9-minute cap, forcing fast cycling, tight positions, and advanced gymnastics proficiency. Many athletes get time-capped before the heavy bar and handstand walks, highlighting the skill and strength thresholds required.

Benchmark Times for Open 18.4

• Elite: <6:00
• Advanced: 7:00-7:30
• Intermediate: 7:45-8:00
• Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated pressing and pulling under fatigue tax local muscular endurance in posterior chain, shoulders, and triceps. Larger sets in Diane then sustained effort on heavy deadlifts and handstand walking demand strong stamina.
• Strength (7/10): The 315/205 lb barbell requires solid pulling strength and bracing. HSPU strength standards limit many athletes. It’s strength-endurance heavy, but absolute strength sets your ceiling on the second bar.
• Speed (6/10): Speed matters most in the opening Diane—quick cycling and brisk transitions. The heavy bar and handstand walk slow pacing, but fast re-entry to sets and confident kicks improve overall speed.
• Power (5/10): Explosiveness helps cycle the lighter deadlifts and pop into controlled HSPU, but success favors efficient mechanics and tension over maximal explosiveness, especially on heavy pulls and balance-intensive walking.
• Endurance (4/10): Short 9-minute cap with no monostructural work. Cardio demand comes from sustained barbell cycling and inversions, elevating heart rate but not long enough to be pure endurance. Breathing control between sets is important.
• Flexibility (4/10): Adequate hamstring and hip mobility for neutral-spine deadlifts, plus shoulder and thoracic range for efficient HSPU and handstand walking. Mobility demands are moderate but inefficiency raises energy cost.

Scaling Options

Scale to: 21-15-9 DL 185/125 + HSPU (or 1 abmat/kipping) then 21-15-9 DL 275/185 + 50-ft Bear Crawl • 21-15-9 DL 155/105 + Box Pike HSPU then 21-15-9 DL 225/155 + 50-ft Bear Crawl • 21-15-9 DL 135/95 + Hand-Release Push-Ups then 21-15-9 DL 185/125 + 50-ft Bear Crawl

Scaling Explanation

Adjust load and gymnastic difficulty to preserve stimulus: fast opening sets, heavy-but-safe pulling, and controlled inverted locomotion pattern via bear crawl to maintain shoulder loading and movement complexity.

Intended Stimulus

Fast and intense opener, then a grindy, high-skill finish. Diane should feel aggressive but controlled—big sets without redlining. The second part is heavy deadlifts paired with composed, efficient handstand walks. Aim to keep tension, breathe deliberately, and transition quickly without failing reps, especially on the wall.

Coach Insight

Pace Diane slightly below all-out so you have composure for the heavy bar. Quick singles are fine if needed—just keep moving. Biggest tip: protect the hinge and shoulders—tight brace, no soft lockouts. Quality reps beat no-reps. Avoid death sets early, sloppy tape-line HSPU, and rushing handstand walks. Missed reps cost more than short breathers.

Benchmark Notes

Times assume a full completion. If you hit the cap, your score is 9:00. Intermediate athletes often reach the heavy bar; advanced athletes finish between 6–8 minutes. Elite finishes below 7:00 are exceptional and require unbroken or near-unbroken first part and efficient handstand walks.

Modality Profile

The workout splits time between weightlifting (deadlifts) and gymnastics (HSPU and handstand walks). No monostructural component is present. Early work favors faster barbell cycling and HSPU density; later work balances heavy pulls with high-skill inverted locomotion.

Similar Workouts to Open 18.4

If you enjoy Open 18.4, you might also like these similar CrossFit WODs:

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These WODs similar to Open 18.4 share comparable training demands, time domains, and movement patterns.