18.4 Tips: Head, Shoulders, Back and Pride
Hell hath no fury like Dave Castro during Open season. And Regionals. And definitely the CrossFit Games.
18.4 presents another high level gymnastics skill- handstand walks.
I know, you’re still nursing your hands from all of those muscle-up attempts. And I know, you may be contemplating quitting CrossFit. And I know, you may be über frustrated by now.
So we’re going to do this in 2 parts. If you’re feeling frustrated then go over here and read my uncensored (obvi) views on your potential 2018 Open frustrations. If you’re just here for the tips then keep scrolling.
This week I spoke with the Head Coach of Reebok CrossFit Miami Beach, Jason Woolley. Jason has a tremendous amount of experience in the fitness realm and has been leading the athletes of RCFMB for over 7 years now so he was just the person to ask for this one. Familiarize yourself with our insights and get ready for a successful 18.4!
At First Glance
Well atleast there aren’t any dumbbells.
According to Wodstar.com a Level 2 athlete is looking at a 4:00-7:00 Diane times. That doesn’t leave a lot of time to complete the same deadlifts rep scheme at an even heavier weight.
This is going to be an extended sprint.
Make sure you are using the best technique possible on the deadlifts.
And break up your handstand push-ups sooner than later.
The Warm-up
Hamstrings, low back and shoulders.
Remember that thing I said about the shorter the workout, the longer the warm-up? Apply the shit out of it here.
Easy activation of all the above.
Try this:
2:00 of rowing with stiff legs
:30 Handstand Hold
10 Handstand Shoulder Taps
10 Deadlifts w/ Empty Bar
10 Hollowrocks
And then…
3x WITHOUT PUTTING THE BAR DOWN
10 Strict Presses
10 Good Mornings
The Set-up
There isn’t much to say here. Bar close to the HSPUs and at the start of the HS walk.
Set-up extra weights beside of your bar for when it’s time to add them.
Go Time
Okay after what seems like the longest warm-up in the history of warm-ups it’s time for the longest quickest 9 minutes of your life.
For RX Athletes
Deadlifts
Technique, technique, technique! Yes- i know you want to win, do your best, all that- but it is also important that you can function tomorrow.
Make sure you are using your legs, keeping your chest up. I know you know, but just for fun, focus on pushing the ground away with your heels, driving your knees out and keeping your back flat by thinking of squeezing a pencil between your shoulder blades at all times.
Try to go unbroken on the first 21-15-9. If you must, only break 1 TIME on the 21 and/or 15 and keep your rest under :10.
When that weight gets heavier already have a rep scheme in mind. For example:
21: 11 and 10 or 8, 7, 6
15: unbroken or 8 and 7
9: unbroken or 5 and 4
If you have to break the reps more than that then chances are we may need to check the ego, okay? Okay.
And if you are debating between whether or not to wear a belt then the answer is yes.
HSPUs
Be mindful of your head. Try (keyword: try) to not come crashing down on your head.Break these up sooner than later. And if you aren’t accustomed to performing them on a flat surface then get ready for that.
They have new standards- which seems to make that rep line taller. How do you ensure your reps count? Make sure you are fully extending on these things AND flexing your foot to bring your toes forward- not up. Your HEELS have to be past the line so you want the sole of your foot to be parallel with the ceiling. The no reps are real. And when you aren’t fully extending, your back is all bent, your heels won’t be over that magical rep line.
This should go without saying but kip from the start. If you’re good at HSPUs then a little kip is totally fine.
Notice Coach Jason’s knees. He brings them to about parallel for a more efficient kip.
But if you are concerned about your shoulders burning out use a bigger kip from the beginning and break up your reps strategically.
Notice his knees are below his hips and towards his elbows. This will allow for a more aggressive, although more time consuming, kip.
Maybe on 21 you do 3 sets of 7. Or even a 6, 5, 5, 5 situation.
HS Walks
This is another one where you need to check that ego.
Coach Jason says:
Move through the shoulders, not the hands. Meaning push the ground away and make sure that you are not flopping your hands around like scuba flippers.
Use those 5 feet. Break into increments if you need. This will increase your chances of a successful rep instead of trying to complete the whole way and failing.
Keep your hands moving. If you stutter then that means a higher probability of just hand dancing instead of a successful walk.
Keep weight/pressure on finger tips instead of palm. These are like toes for your feet.
For Scaled Athletes
Deadlifts
Same suggestions as above for your deadlifts.
Hand Release Push-ups
And also same suggestions here. Yes- you’re not inverted but you can still burn out on these.
And if you need to rest either do it when you’re laying down or sit back on your heels and take your hands off the ground completely to remove tension.
Bear Crawls
Keep those hips high and rest as needed!
For Masters Athletes
Deadlifts
Same suggestions as above for your deadlifts.
Push Presses
Legs, legs, legs!
Make sure you are using that dip drive to their fullest potential.
Takeaways
Better safe than sorry here. There’s a lot of room for injury between the 90 deadlifts and all the shoulder-centric movements to complete in 9 minutes, so make sure that you are running right on that fine line of pushing yourself while being smart enough for your own good.
And at the end of the day- why are you doing this? Why do you CrossFit? Is it to make it to Regionals or The Games? Or is it to ensure you are healthy enough to live a functional life where you can go on adventures and play with your kids?
Thought so.
So you think it’s “cool” to be able to do muscle-ups and handstand walks and rub your belly while simultaneously patting your head- but who really gives a shit? Are you less of a person? No. Will being able to do any of those things give you a better credit score? No. Is it impressive? Depends on who you ask.
All that is to say just have fun with it. Don’t beat yourself up over anything- ever. It’s all part of your process.
And if by chance you still want to learn how to do those moves and more then make sure to ask a coach to take a look at where you are and to help you get to where you want to go.
