18.4 Mobility and Activation Guide

Heavy Deadlift Edition
There is no shying away from the fact that 18.4 is a lot of deadlifts. These will tax you midline and then going upside down for HSPU and handstand walks is going to cause you to move from lower back flexion to extension in a fatigued state.
If you don’t warmup effectively there is a good chance your lower back will be sore or worse after this workout.
We’ve put together a 6 minute video with 6 exercises so you aren’t booking yourself in for an appointment with your chiropractor this weekend.
There is a focus on glute and hamstring activation, upper back and shoulder mobility and some drills to warmup your wrists. So you’ve got all bases covered:

For time:
21 deadlifts, 102kg/70kg
21 handstand push-ups
15 deadlifts, 102kg/70kg
15 handstand push-ups
9 deadlifts, 102kg/70kg
9 handstand push-ups
21 deadlifts, 143kg/93kg
50-ft. handstand walk
15 deadlifts, 143kg/93kg
50-ft. handstand walk
9 deadlifts, 143kg/93kg
50-ft. handstand walk
Time cap: 9 minutes

Grab yourself the following equipment:

  • Kettlebell (light)
  • Elevate Surface (If you’re mobile)
  • A bit of floor space

Watch this 6 minute warmup and mobility guide to make sure you’re effectively warmed up for 18.4:

Thanks to Hat Hewitt of MAP Rehab & Crossfit Watford


“Training has always been a big part of my life. I’ve trained twice a day, around my physical 8am-5pm day job, for as long as I can remember.
I’d get used to dull aches, I thought it was just par for the course. Not anymore, I train just as hard but by adding GLC2000 into my recovery routine I hardly ache at all. If you put in the work, this stuff is an absolute must.”


“Like most Crossfitters I don’t have the luxury to train full time. I have a 9-5 office job, family responsibilities plus I also coach at Crossfit Blockhouse.
With all this going on, I don’t always have to time for as much recovery and mobility work as I’d like. This is why a quality joint supplement like GLC2000 is so important, it gives my joints and connective tissue everything they need to repair the daily wear and tear I cause them.
If you’ve got joint issues, use GLC2000 consistently for a few months, believe me you will notice a big difference.”


“My main job is mum to four kids. A tough but very rewarding job! Plus I work part-time for my husband doing the admin stuff he hates.
I had a shoulder impingement for years that I just tried to control with anti-inflammatory meds. Now I can manage my shoulder and other aches with just GLC2000. I would say GLC2000 is a must for masters athletes.”



“I’ve had shoulder and elbow issues for years, these are brought on by my job which involves lots of repetitive gripping and hammering. This affects my training and my work, so I used to spend £160 a month on chiropractor visits.
GLC2000 costs me less than £25 a month for better results! I know I’ll be able to follow my training programme after a busy day at work, and be certain that the following day I will be able to work again”