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:
15m DB Farmer’s walk, heavy
10 anchored sit-ups
15m DB Farmer’s walk
60 single-unders
+
3 sets:
:50 row sprint, oooh la la! – all-out for these, goal is best possible average pace
3:50 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Watch the announcement of 18.1 tonight @ 8PM on games.crossfit.com! Each week, the announced event will be part of our class training the following 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:
8 alternating DB shoulder presses (4/side, non-working arm stays @ shoulder)
12 light band pull-aparts
:20 hollow rock or tuck knee hang from bar/rings
Every 2:00 for 10:00 (5 sets):
3-4 moderate close-grip bench presses, 20X1 – note the tempo change this week, no pause @ chest
+
Every :60 for 15:00 (5 sets of each):
1st: 3-5 moderate hang power cleans
2nd: 1-3 wall walks OR 3-6 strict handstand push-ups (from deficit if strict is easy) OR :15-30 plank on rings
3rd: :30 row @ moderate effort w/feet out of straps
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
:20 arrested superman
:20 hollow hold
10 wall balls w/:01 pause in the hole
Every :90 for 12:00 (4 sets of each):
1st: 6-8 back squats, 10X1 @ moderate weight you can move w/speed throughout
2nd: 6/side 3-point DB rows, 10X0
+
For time:
40 thrusters, 45/35 (don’t drop the empty bar!)
40 toes-to-bar
400m run
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 overhead squats w/a band, 33X1
10m slow bear crawl
:15 passive hang from bar
+
10:00 movement prep – use this time to select a challenging DB load and practice burpee efficiency on new standard (no walking back & up on the burpee, 2-foot take-off & land on the jump)
+
AMRAP in 9:00:
36 double-unders
12 alternating DB snatches, heavy
12 burpees w/lateral hop over the DB
+
3 rounds not for time:
10 unweighted hip extensions, 10X1 – note the pause at the top
:30 hollow hold
+
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 20:00 w/a partner, trade off completed movements:
15 wall balls
10 pull-ups
5 power cleans, up to 155/105
+
optional 3 sets not for time:
10-12 alternating KB curls, :03 descent
6-8 DB overhead tricep extensions
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 + 3 burpee broad jumps)
10:00 to build to a tough clean & jerk
+
For time in teams of 2:
27 burpees w/lateral hop over the rower
27 row calories
(rest while teammates complete the round of 27)
21 burpees w/lateral hop over the rower
21 row calories
(rest)
15 burpees w/lateral hop over the rower
15 row calories
(rest)
+
5:00-10:00 coach-led mobility
