For completion as warm-up:
750m row easy
15 scap push-ups
10 snap pull-ups

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
10:00 to establish maxes:
30m/side 1-arm overhead carry
30m/side 1-arm Farmer’s walk
+
3-5 sets:
15m tough prowler push w/straight arms
rest as needed

5:00-10:00 mobility work – coach-led

And now 3 weeks down, just 2 to go! Be sure to watch the live announcement of 18.4 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 Monday, you will have the option to complete the Open events on either Fri or Sat, as well. Just let us know and we’ll make it happen!

Post results to comments.

3 sets as warm-up:
5 push-ups, 2021
10 goblet squats or 5/side 1-arm KB/DB overhead squat (not easy, don’t force it)
15 light band pull-aparts

Every 2:30 for 10:00 (4 sets):
2 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
+
For time w/10:00 cap:
100 wall balls
100 toes-to-bar or pull-ups if abs are feeling it from yesterday’s sit-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.

3 rounds as warm-up:
:20 hollow hold
10m crab walk
:05 chin-over-bar hold
:05 dead hang from bar

12:00 to build to a close-grip bench press max for the day
+
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 [15 sit-ups + 12 burpees to standing (no jump/no clap) + 9 deadlifts up to 185/125]
:60 rest
*fingertips must remain on the head through all sit-up reps, sub Russian kettlebell swings for deadlifts if you’re not confident with those…
+
5:00-10:00 coach-led mobility work

Post results to comments.

3 rounds as warm-up, build increase weight & burpee speed each round:
5 goblet squats
15m bear crawl
5 burpees
+
10:00 movement prep – small sets of a 5-10 double-unders + 2-3 overhead squats + 1-3 of your upper pull variation
+
AMRAP in 14:00:
100 double-unders
20 overhead squats, 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 alternating DB snatches, 50/35
100 double-unders
12 bar muscle-ups
*Lots of options here as always… If registered for the Open, check your division’s standards for weights and pulling movements… For those not registered, select loads/movements that you believe are do-able in 2-3 sets… Whether you’re registered or not, be smart, safe, get ready to hurt a bit (maybe a lot?), and enjoy!
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Dynamic mobility work – coach-led

5 rounds for time in teams of 3:
10 toes-to-bar or 20 abmat sit-ups
20 box step-up/step-down (or jumps w/step-down), 24/20
300m row
*each team member begins on a different station and all 3 rotate through only when all 3 have completed that station’s work in it’s entirety
+
optional 3 sets not for time:
12-16 alternating DB curls
:05 top of dip hold
:05 middle of dip hold
:05 bottom of dip hold

Post result to comments.

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 dead bugs + 10 light alternating DB rows from plank + 10 jumping air squats)

Every :90 for 15:00 (5 sets of each):
1st: 3 touch-and-go clean-grip deadlifts
2nd: 6-10 (3-5/side) alternating DB Arnold presses
+
AMRAP in 7:00:
8 power snatches, 75/55 or 8 moderate alternating DB snatches
36 double-unders
+
5:00-10:00 coach-led mobility

Post results to comments.