Nearly every CrossFit Games and Regional competition since 2008 has featured a CrossFit benchmark workout. The Open never has—until now.
Open Workout 18.4 features Diane, one of the original benchmark workouts created by CrossFit Founder Greg Glassman: 21, 15 and 9 reps of deadlifts (225/155 lb.) and handstand push-ups. But that’s not all. Director of the CrossFit Games Dave Castro granted spectators few seconds to celebrate before silencing them with a single word: “then.”
Castro added another 21-15-9 of deadlifts, then paused for a full 15 seconds before naming the test’s final movement—something never seen in the Open before. He let the crowd at CrossFit Fury in Goodyear, Arizona—and thousands of viewers online—marinate in anticipation before someone handstand-walked across the competition floor.
“The handstand walk,” Castro stated as the athlete padded back.
Though many will be excited to show off the hard-earned skill, few will have the chance. Act 2 of 18.4 features a barbell bloated to 315 lb. for men and 205 lb. for women. The time is capped at 9 minutes, which CrossFit Games host Rory McKernan described as a “mercy kill.”
“When we have strength tests in the Open, oftentimes you have to earn the right to show how strong you are,” Castro said in the Cool Down Show. “Well here, you have to earn the right to show your gymnasty skills.”
Two CrossFit Fury athletes were the first to take on the test. Ryann Roberts, 47, completed 106 reps as prescribed before the time ran out; 42-year-old Jen Lord scaled the workout and finished with 134 reps. After, six-time CrossFit Games athlete and 2017 sixth-place finisher Scott Panchik commended their performances.
“You inspire so many people in our affiliates, and I know there’s a lot of people watching at home that are maybe having doubts about ... even walking into an affiliate, and it’s because of you guys coming out here and doing those things that our affiliates are filling up, so thank you,” he said to the pair.
Panchik faced off against four-time Games athlete and 2017 fifth-place finisher Björgvin Karl Guðmundsson. The two had strikingly different strategies: Guðmundsson went out hot with unbroken deadlifts in Diane, while Panchik broke his into sets of 6 and 5.
Panchik’s strategy was sound.
“I could hear his bar clicking and I knew I was in good shape when I got off (the barbell) around the same time,” he continued.
Guðmundsson carried a slight lead—about 10 seconds—throughout Diane, but Panchik closed the gap when they got to the heavy bar. Panchik maintained his calculated pace, breaking every 3 to 4 reps. To his left, Guðmundsson struggled to find a rhythm, at one point switching to singles for a handful of reps.
But Panchik made bank on the handstand walks—50 feet after each set of deadlifts. Seeming almost fresh, he dove straight in while Guðmundsson needed rest. Panchik’s walking was also smoother and faster. When he finished his final 50 feet at 7:12, Guðmundsson was still at the barbell. Guðmundsson finished nearly a minute after Panchik at 8:05.
“I probably blew out on the Diane, so I would recommend (you) break up the deadlifts unless you have like a 300-kilo deadlift or something,” Guðmundsson said during the Cool Down Show.
“By the time you get to the 315 bar, you’ll know whether you paced it right or not on those first couple pulls,” Panchik said.
Little more than an hour later, the athletes became spectators, cheering as a group of fighter wing airmen took on 18.4 at Luke Air Force Base in Maricopa County, Arizona. But spectating is far from Panchik’s plan for 2018.
“I want to win the Games,” he said. “Every year it’s the same thing. It’s why I sign up.”
