Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner, split all work as desired w/only 1 working at a time:
10 wall walks or 50 handstand push-ups (or any combo, 1 wall walk = 5 handstand push-ups)
100 double-unders
50 heavy Russian kettlebell swings
100 double-unders
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optional 3 sets not for time:
20 alternating DB curl
20 band tricep pressdowns

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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (5/side single-arm DB upright row + :10-:30 handstand hold + 10 alternating reverse goblet lunges)

Every :90 for 15:00 (5 sets of each):
1st: 4 front squats, 40X1
2nd: 4-6/side 3-point DB rows, 20X1
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For total reps:
5:00 strict pull-ups
:60 rest
3:00 anchored sit-ups – fingertips must touch temples throughout
:60 rest
:60 air squats – push the pace as much as possible while maintaining full range of motion
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5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy
30 air squats
:05-:10/side 1-arm hang from ring or bar
15 scap push-ups
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
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4 sets:
30m DB/KB Farmer’s walk, as heavy as possible w/no breaks
30m bear crawl
*rest as needed throughout, though all 4 sets should be completed within 10:00
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2 sets:
45m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed

5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5 v-ups
5m forward crab walk
5m backward crab walk
:05 chin-over-bar hold
:05 dead hang from bar

Every 6:00 for 30:00 (5 sets):
max (-1) unbroken toes-to-bar
500m row
10 reverse lunges w/heavy DB @ shoulders
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5:00-10:00 coach-led mobility work

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3 sets as warm-up:
5 inchworms
5 light DB Cuban presses
:15 hollow hold

Every :60 for 10:00 (5 sets of each):
1st: 3 power clean singles, moderate loads
2nd: :30 max perfect push-ups w/slight pause @ top
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3 sets for increasing reps – goal is to complete more work each set, be conservative to start to allow that to happen:
3:00 of (30 double-unders + 10 kettlebell swings + 10 no-push-up burpees)
:60 rest
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
10 dead bugs
10 bird dogs
:20 passive hang from bar
10m duck walk
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10:00 movement prep – recommend 3-5 sets of 2 thrusters + 1-2 CTB pull-ups + 2 thrusters + :60-:90 easy bike or row…
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AMRAP in 7:00:
3 thrusters, 100/65
3 CTB pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups
and so on…
*Lots of options here as always… If registered for the Open, check your division’s standards for weights and movements… For those not registered, select loads/movements that you believe will allow you to get through the round of 9/9 relatively smoothly and gives you a chance to finish the round of 12/12… Whether you’re registered or not, be smart, safe, and enjoy the final week of the 2018 CrossFit Games Open!
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5:00-10:00 mobility work – coach-led

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