How to Strategize and Smash The Crossfit Open 18.4

March 16, 2018

Photocredit: WODprep

Soooo Castro's clue had me guessing HSPU and handstand walks but definitely didn't think he was going to throw our old girl Diane in the mix!! I mean, how good is that?? Something we all have done at least once unless you are new to the sport but honestly, nice job Dave Castro!

This is a good one!! We all have our Diane "time" but not under these certain standards. This will be pushing us to be insanely accountable for our reps and making sure each one counts, mostly for the HSPU but still the weight gets heavy for deadlifts! Think you will make it that far in 9:00 minutes??

I guess, there's only one way to find out, huh?? 


21-15-9 reps of:
Deadlifts 225/155 Pounds
Handstand push-ups
21-15-9 reps of:
Deadlifts 315/205 Pounds
50-ft. handstand walk after each set
9 Minute Time Cap

We teamed up with WODprep to give you the tips & strategy on how to be completely ready!! Check out this video for 18.2 as well as for scaled and masters! 

*make sure to go to to read up on those movement standards*


  • Warm up is critical! *Free Warm-Up Video on what to do*
  • How to break up sets for deadlifts and HSPU - negative splits
  • How to grip for your deadlifts 
  • Play with your hand width for the HSPU
  • Make sure to practice and understand what get you the rep for your HSPU

These are tips you want all the details so watch the entire video! You won't regret it. 

Alright, so no dumbbells this time! Yay... I think? But man those HSPU can really fatigue you a lot faster than you think because you have to really make sure you are locking out at the top! If you have weak wrists, get yourself a pair of our WOD Nation Strength Wraps or Wrist Wraps. These will always come in handy! 

I actually just gave this a go and was shy of 5 reps from finishing Diane!! I was hoping for one and done but needless to say, I'm going to re-do! I didn't get the chance to see this great strategy guide and I know, I will be doing it differently! I noticed I got in my head with the new HSPU and I went way slower than I would normally because I was too worried about my heels getting over! 

That is it for 18.4!! Be sure to check out WODprep's FREE Complete 2018 Open Strategy Guide sent straight to you at 9 AM EST. All you have to do is sign up! How easy is that?? Did I mention it's FREE?? Best of luck!!

This is a guest post from Linda Hong, CF-L1 Certified, Eleiko Strength Coach and WOD Nation Team Leader. You can always expect to hear back from Linda about any inquiries on WOD Nation gear. Linda is currently coaching at Crossfit Chiang Mai or traveling around the globe so catch her if you can! For more Linda, you can follow her on
 Instagram or email