CrossFit Open Workout 18.4 Predictions

The OPEX Coaches and staff weigh in on CrossFit Open Workout 18.4

CrossFit Open Workout 18.4 Predictions from OPEX Coaches

Check out our strategy guide for CrossFit Open Workout 18.4, by clicking here!

We are entering the home stretch of the 2018 CrossFit Open, with only two workouts remaining and two scores remaining. This week CrossFit athletes of all skill around the world will be tackling CrossFit Open Workout 18.4.

A lot of the placements and positions on the leaderboard are beginning to solidify. However, you can still make some meaningful gains or secure your position if you tackle the remaining two workouts with a comprehensive strategy guide for the remaining two events. Take a quick second to sign up for the FREE OPEX Open Prep Guide, to receive a timely strategy guide to help you secure victory as well as a good score in the next event.

In typical fashion, Director of the CrossFit Games Dave Castro has released another useless clue that people are tearing apart for some semblance of logic and reason where none exist.

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Though we make a habit of repeating ourselves frequently to our audience, especially on this topic, there is no way to determine the workout based on whatever picture Mr. Castro has cobbled together from his pantry. Despite the random and chaotic nature of the CrossFit Open, there are still some lines of logic we can follow. These are based on fact and observation of developed patterns from previous CrossFit Opens. But first, let’s talk about what we do know about CrossFit Open Workout 18.4.

Here are the facts:

The fourth workout of the 2018 Open will be announced from CrossFit Fury in Goodyear, Arizona. Björgvin Karl Guðmundsson, who finished fifth at the 2017 Games, will compete against perennial Games athlete and 2017’s sixth-place finisher Scott Panchik.

As we discussed last time, the CrossFit Open always does two things on a consistent basis. Reuse a workout from a previous year, and program similar ‘functional’ movements. A lot of the coaching predictions for 18.4 are based on the process of elimination of the movements they haven’t used yet along what the coach thinks the repeat will be.

You can check out a spreadsheet of movements used and not used for the past seven years by clicking here.

So what do the coaches here at OPEX think 18.4 will be? Here are our CrossFit Open 18.4 Predictions.

OPEX Coach Matt Springer

The process of elimination corners only a few remaining movement choices. Since 18.5 will be 13.5, essentially what remains are deadlifts, box jumps, handstand push-ups, wall ball shots, and pistols. Since you can’t go wrong with the ‘Diane’ couplet, let’s stick with the theme of deadlifts and handstand push-ups. Another ‘heavy event’ would solidify the theme of shaking up the Open, and send everyone on a goose-chase about improving their CrossFit Totals in 2018.

7-minute AMRAP
7 Strict handstand push-ups
7 Deadlifts 275 / 175 lbs

Open 18.3 proved to be tiring on the calves (surprised by that?!). CrossFit is themed with ground-based training. However, if you took on beating from multiple attempts, consider putting some density on your upper-half with bodybuilding themes. Use benches, use machines and get off your feet for a day or two. Driving into dorsiflexion on the rower might compound fatigue in some, so I recommend utilizing a Fly Wheel Bike for cyclic intervals.

OPEX Coach Will Trujillo

The egg represents soon to be shattered dreams while the cold wet nose of the dog is a comforting familiar presence in our lives. Therefore, I believe that 18.4 will contain heavy deadlifts, which is symbolized by the cold wet nose, along with strict handstand push-ups which represent the shattered dreams of the thousands of amateur athletes participating. 18.4 will likely look something like this:
12 Min Ladder
30 Power Clean 135 lbs/95 lbs
15 Strict Handstand Push-ups
25 Power Clean 185 lbs / 125 lbs
15 Strict Handstand Push-ups
20 Power Clean 225 lbs / 155 lbs
15 Strict Handstand Push-ups
15 Power Clean 255 lbs / 170 lbs
15 Strict Handstand Push-ups
AMRAP Power Clean 275 lbs / 185 lbs

OPEX Coach Robin Lyons

The Egg symbolizes Humpty Dumpty who we all remember sat on a “wall” and fell off. The dog is looking for a ball but instead finds an egg. The dog also represents the dogs ‘years’ in rep count for this workout. Based on Dave Castro’s image I believe 18.4 will be:

12 min AMRAP
7 WB shots
7 Deadlifts #155/225
25ft HandStand walk unbroken
14 WB shots
14 Deadlifts #155/225
25ft HandStand Walk unbroken
21 HandStand Push Ups
21 Deadlifts #155/225

OPEX Coach Sam Smith

HS Walk…10 min amrap: as far as possible. **Into 5 minutes to establish one rep max Jerk off of the rack #skullcrusher (the name of the workout)….just kidding.

This is my guess:

7 minute AMRAP:
DB Power Clean @ 50#/hand
50′ HS Walk b/t sets (25′ increments)

Why? Because it adds a new skill with the Dumbbell in the workout (as that will be a staple each week to keep people interested and gym owners glad they purchased $500 of extra DBs after last year). AND, if it’s Kipping HSPU instead of HS walk, I wouldn’t be surprised, but just trying to think “outside the box.” *draws imaginary box*

OPEX Coach Mizar Fuentes-Ortega

I believe 18.4 will likely be 14.3. Which was:

Complete as many reps as possible in 8 minutes of:
95/135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
135/185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
155/225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
185/275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
205/315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
255/365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Knowing Dave Castro and the way in which the Crossfit Open operates, there must be a redo of a previous open workout. This year he will have a small twist… The twist will be 800 double-unders buy in.

Depending on how deep the athlete was able to go in 18.3 AND the number of times they repeated this training the calves & Achilles tendons may be gone. Avoiding any kind of plyometric work would be a great idea for the time being. Ice bath, massage and or some Electric Muscle Stimulators would help for recovery in this area.

Director of Coaching Mike Lee

I believe 18.4 will be:
Deadlifts – 275 lbs for Men/175 lbs for Women
Kipping Handstand Push-Ups
Box jump overs – 24” for Men/ 20” for Woman
I have guessed this by process of elimination, and the movements that are left and yet to be used. I believe that 11.6 Thruster/Chest to Bar Pull-Ups will make an appearance again. Last week was highly skilled, this week will be a bit lower in skill demand and done in a descending rep format. Why not more jumping?

An athlete can prepare for this workout by practicing contrast bathing, on calves specifically ice to hot tub is great for recovery acute to the area. Cyclical pieces of equipment are best with low demand on the Central Nervous System (ski, bike, Row), NO jumping activity or higher/more challenging contractions and only reps that allow the athlete to recover again for the next workout attempt.

OPEX Coach Michael McElroy

Staying with the theme of going outside the box this year I believe we’re going to see another heavyish event with some more gymnastics work. And of course, some variation of DB movement just to say it was in the workout. With 18.5 looking like Thruster/CTB I’m going to lean towards deadlifts and HSPU with a twist on the HSPU and bring out Strict this year.

5 min AMRAP
100′ Single Arm OH Walking Lunge, 50/35# (switch hands at 50′) buy-in

Deadlifts, 225/155
Strict HSPU’s

**if you finish under 4 min you move on to the next 4 min block

5-10 min AMRAP
100′ Single Arm OH Walking Lunge, 50/35# (switch hands at 50′) buy-in
Deadlifts, 275/195#
Strict HSPU’s

**if you finish under 4 min you move on to the next 4 min block

10-15 min AMRAP
100′ Single Arm OH Walking Lunge, 50/35# (switch hands at 50′) buy-in
Deadlifts, 315/225#
Strict HSPU’s

**score is reps completed or total time if you complete everything

**you can start the next sequence as soon as you finish the previous, do not have to wait until the 4 min mark.

Last week was heavy breathing and a lot of damage to the calves. Get some good Creatine Phosphate (IE Lifting) work in that’s not too taxing just to build confidence around the barbell movements and stay fresh.


Overall the consensus between a lot of the coaches seems to be that the workout will include heavy deadlifts and some sort of handstand movement variation. However, no one can say for certain what CrossFit Open Workout 18.4 will be until the announcement on the evening of March 14th.

Don’t forget to sign-up for the FREE OPEX Open Prep guide now to get the best strategies and tips to tackle 18.4 as soon as its announced.

What do you think 18.4 will be? Leave us a comment below with your predictions.

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