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)
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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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3 sets as warm-up:
15m bear crawl
5 light DB Cuban presses
:15 passive hang from bar

Every 2:00 for 10:00 (5 sets):
5 shoulder-to-overhead – efficiency over load, any method works today (split jerk, push jerk, push press, etc.)
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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 v-ups + 10 alternating light/moderate DB snatches)
:60 rest
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5:00-10:00 coach-led mobility work

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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 10:00 (5 sets):
1 back squat, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
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9-15-21-15-9 for time w/10:00 cap:
Wall balls
CTB pull-ups
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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
10 alternating single-leg hip hinges
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10:00 movement prep – recommend 3-5 sets of 2-3 deadlifts building to your starting weight + 1-2 handstand push-ups
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AMRAP in 9:00:
21 deadlifts, 225
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts, 315
50’ handstand walk
15 deadlifts
50’ handstand walk
9 deadlifts
50’ handstand walk
*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 are do-able in 2-3 sets… Whether you’re registered or not, be smart, safe, and enjoy!
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5:00-10:00 mobility work – coach-led

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