1/16/2026

Shoulder Press

Set 1 -

5 Reps

Set 2 -

5 Reps

Set 3 -

5 Reps

Set 4 -

5 Reps

Every 2:00 × 4 sets
5 Shoulder Press @ 62%

CrossFit Games Open 20.3 and 18.4

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):

21-15-9
Deadlifts (225/155)
Handstand Push Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)

For full movement standards and scaling options, go to: games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf

INDEPENDENCE:
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)

LIBERTY:
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)

Target Time: 10:00-13:00

Time Cap: 20:00