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
+
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
+
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
+
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
+
10:00 movement prep – recommend 3-5 sets of 2 thrusters + 1-2 CTB pull-ups + 2 thrusters + :60-:90 easy bike or row…
+
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!
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

5 rounds for time in teams of 3:
12 burpees w/2-hand touch to target 4-8” above standing reach
500/400m row
16 alternating box step-ups, 24/20
*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
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optional 3 sets not for time:
8-10/side single-arm DB curl & press
:30 hollow rock or 12 glute-ham sit-ups

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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (5 DB Cuban presses + 10 wall balls + 5 toes-to-bar or hanging knee raises)

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift, build to tough (but still not maximal, nothing ugly today)
2nd: 3-6 strict ring or bar dips OR max up to :10-:30 top of dip hold
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For reps:
4:00 of (10 toes-to-bar + 10 tough alternating reverse goblet lunges)
2:00 rest
4:00 of (3 wall walks + 9 Russian kettlebell swings w/same KB used for lunges + 15 air squats)
+
5:00-10:00 coach-led mobility

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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
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3 sets:
60m DB/KB Farmer’s walk, as heavy as possible w/no breaks
30m bear crawl
rest as needed between movement but the 3 sets should be completed in no more than 10:00 total
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4 sets:
30m tough prowler push w/straight arms (so down & back on the rig)
rest as needed

5:00-10:00 mobility work – coach-led

Well…This is it! Be sure to watch the final live Open announcement of the 2018 CrossFit Games 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!

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