March 17, 2018 // 08:00 UTC

Open 18.4

For the first time in the Open, the workout includes an original CrossFit benchmark workout. 18.4 starts with Diane and continues with a kind of a scaled up Diane. Also Handstand walk is introduced for the first time in Open workout.

Diane
21-15-9

Deadlifts, 225 lb. / 155 lb.
Handstand push-ups

Then,
21-15-9

Deadlift 315 lb. / 205 lb.
50-ft. handstand walk after each set

The timecap for all the fun is nine minutes.

WODconnect users’ mean time for Diane is 7 minutes and 50 seconds and median time 7 minutes and 17 seconds. It means that there’s a good chance that over half of you are going to get past Diane to the second round.

Updated HSPU standard

What needs to be considered is the updated standard of HSPUs. Check the guideline here. It will cause problems for many so be sure you are not one of them by practising HSPUs with the new standard before your actual performance.

Remember to keep your heels up, hand width maybe more narrow than normally and get as close to the wall as you can and feel comfortable. This way you’ll get one or two more centimeters which might make the difference between a rep and a no-rep.

Break the sets

Minimize the time under tension in both deadlifts and HSPUs by breaking the sets already from the beginning. You shouldn’t go after a new PR time in Diane but do small and fast sets. Further need for pacing depends on your ability to conclude Diane. If the workout is going to be mostly Diane for you, attack and aim for a good tie-break time. On the other hand, if you’re looking to get long into the second round you need to take the pacing more into account.

Proper warm-up

The workout includes heavy deadlifts and a significant amount of HSPUs. To get the most out of your body and especially to avoid all the unnecessary injuries, make sure your body is ready when the clock starts running. Focus especially on your posterior chain, shoulders and wrists.

Set-up

Build the set-up so that your transitions are as fast as possible. Load two barbells and locate them close to the place where you are going to perform the HSPUs and HS walk. Fast transitions are the easiest way to cut off seconds.