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
+
3-4 sets:
:20 row building to you anticipated/goal 500m pace
2:10 rest
+
For time:
500m row
+
3 sets not for time:
10 glute-ham sit-ups
15m 1-arm DB overhead carry, tough
15m 1-arm Farmer’s walk
5:00-10:00 mobility work – coach-led
2 weeks down, just 3 to go! Be sure to watch the announcement of 18.3 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!
3 sets as warm-up:
5 push-ups, 2021
15 light band pull-aparts
:15 passive hang from bar
Every 2:30 for 10:00 (4 sets):
3 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
+
Every :60 for 15:00 (5 sets of each):
1st: 10-15 wall balls – I promise your legs will feel better after squatting a bit more today!
2nd: max unbroken strict pull-ups
3rd: :30 row @ moderate effort
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
:20 hollow hold
10m crab walk
:05 chin-over-bar hold
:05 dead hang from bar
Every 2:00 for 5 sets:
2 close-grip bench presses, 20X1 – build to heavy for the day (start conservatively to allow that)
+
5 sets:
8 toes-to-bar or 12 sit-ups
12 kettlebell swings, light/moderate
48 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up, build increase weight & burpee speed each round:
5 goblet squats
15m bear crawl
5 burpees
+
10:00 movement prep – mostly set-up & building to a moderate clean
+
On a 12:00 running clock:
1-2-3-4-5-6-7-8-9-10 for time of (DB squats + bar-facing burpees)
build to a clean max in remainder of time
*Lots of options here again… If registered for the Open, check your division’s standards for DB weights and burpees… For those not registered, select a DB load that you believe is do-able unbroken on the squats – like last week, those registered get first dibs on the prescribed DBs… 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
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For completion in teams of 3, trade off all work as desired
1500m row or 2 mile Assault Bike
75 burpee pull-ups – can jump to get chin over bar if needed
150 kettlebell swings
75 burpee pull-ups
1500m row or 2 mile Assault Bike
+
optional 3 sets not for time:
20 alternating DB curls
: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)
Every :90 for 15:00 (10 sets) @ light/moderate loads:
1 squat clean
1 thruster
1 front squat
+
AMRAP in 7:00:
3 DB man-makers, moderate load you can move quickly
35 double-unders
*1 rep = 1 push-up + 1/side DB row from plank + 1 power clean + 1 thrusters
**if anyone outside of the class is hitting up 18.2 today, defer to them on the 50 & 35 DBs…
+
5:00-10:00 coach-led mobility
