Mobilize, then:
Gymnastic Skills Warm-Up
Two-Three sets, not for time, of:
30-60 Seconds Practice on Double-Unders
20 Freestanding Handstand Marches*
5 Large Ring Swings
5 Strict Pull-Ups
*It doesn’t matter if you have mastered this skill or not, we are just looking for practice and volume accumulation to get comfortable in this position.
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
Rest as needed
B.
“CrossFit Games Open Event 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts
15 Handstand Push-Ups
9 Deadlifts
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts
50-Foot Handstand Walk
9 Deadlifts
50-Foot Handstand Walk
11 min timecap
C.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings
*use a light band and stay steady