For completion as warm-up:
500m row easy
15m duck walk
10 scap pull-ups
15 scap push-ups
500m row moderate
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
10:00 @ sustainable effort:
10 v-ups
15m 1-arm DB overhead carry, tough
150m row @ easy/moderate effort – treat this as a warm-up for the sprints to follow, save the intensity for those
15m 1-arm DB overhead carry (opposite arm)
+
2 sets:
:60 row sprint, oooh la la! – all-out for these, goal is best possible average pace
5:00 rest
+
5:00-10:00 mobility work – coach-led
1 week down, 4 to go… Be sure to watch the announcement of 18.2 tonight @ 8PM on games.crossfit.com if you’d like a preview of what you’ll be doing Monday… If you are registered in the Open and will not be able to attend class on any of the next five Mondays, you will have the option to complete the Open events on either Fri or Sat, as well. Just let Stephen know and we’ll make it happen…
3 sets as warm-up:
5 push-ups, 2021
15 light band pull-aparts
:15 passive hang from bar
Every 2:00 for 10:00 (5 sets):
2-3 moderate/tough close-grip bench presses, 20X1
+
Every :60 for 15:00 (5 sets of each):
1st: 2-3 moderate/tough power clean singles
2nd: :30 max strict pull-ups
3rd: :30 handstand hold or steady wall walks – you choice
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
:20 arrested superman
:20 hollow hold
15m unweighted walking lunges
Every 3:00 for 12:00 (4 sets):
4 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
+
5 sets for even output:
2:00 of (10 burpees + 200m run + wall ball in remaining time)
:60 rest
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 overhead squats w/a band, 33X1
15m bear crawl
:15 passive hang from bar
+
5:00-10:00 movement prep – DB hang clean & jerk
+
18.1 – AMRAP in 20:00:
8 toes-to-bar
5/side 1-arm DB hang clean & jerk, 50/35
14/12 row calories
*Lots of options here! If registered for the Open, check your division’s standards for toes-to-bar variations and DB weights… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets, and be open to using the Assault Bike or even running 200m if the weather is nice in place of the row calories if needed – those registered get first dibs on the rowers and prescribed DBs… Whether you’re registered or not, be smart, safe, get ready to grind, and enjoy something a little different!
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off completed movements:
10 burpees
10 kettlebell swings
40 double-unders
+
optional 3 sets not for time:
8-10 alternating KB curls, :03 descent
:05 top of dip hold
:05 middle of dip hold
:05 bottom of dip hold
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 5 jumping air squats)
10:00 to build to a tough snatch OR 1 every :60 for 10 sets moderate if still getting a feel for the movement…
+
For time in teams of 2:
27 wall balls
21 pull-ups or 7 muscle-ups
(rest while partner completes the round of 27/21)
21 wall balls
15 pull-ups or 5 muscle-ups
(rest while partner completes the round of 21/15)
15 wall balls
9 pull-ups or 3 muscle-ups
(rest while partner completes the round of 15/9)
*CTB pull-ups if proficient, heavy wall ball if the usual 20/14 is relatively easy…
+
5:00-10:00 coach-led mobility
