The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 21-15-9 | Deadlift | 102.5 kg | 70 kg |
| 21-15-9 | Handstand Push-up | – | – |
| 21-15-9 | Deadlift | 142.5 kg | 92.5 kg |
| 3 × 15 m | Handstand Walk | – | – |
Women: 21-15-9 Deadlift 70 kg + HSPU, then 21-15-9 Deadlift 92.5 kg + each 15 m Handstand Walk (Cap 9 min)
How Open 18.4 / 20.3 works
Open 18.4 / 20.3 uses a 21-15-9 rep scheme: you do 21 reps of each movement, then 15, then 9. The clock stops after the last rep. Your score is your time.
Open 18.4 / 20.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 18.4 / 20.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 7:00 | up to 7:40 |
| Advanced | up to 9:00 | up to 9:55 |
| Intermediate | up to 9:00 | up to 9:55 |
| Beginner | up to 9:00 | up to 9:55 |
| Novice | over 9:00 | over 9:55 |
Tips for Open 18.4 / 20.3
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 18.4 / 20.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Handstand Push-up: Pike push-up with feet on a box; HSPU to a raised stack of mats
- Handstand Walk: Wall Walk; Handstand Hold against the wall