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
+
9-15-21-15-9 for time w/10:00 cap:
Wall balls
CTB pull-ups
+
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
+
10:00 movement prep – recommend 3-5 sets of 2-3 deadlifts building to your starting weight + 1-2 handstand push-ups
+
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!
+
5:00-10:00 mobility work – coach-led

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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: 2 clean-grip deadlifts – touch-and-go if comfortable w/that, otherwise quick reset between reps
2nd: 6-8 seated DB Arnold presses
+
For reps:
4:00 of (4 wall walks + 8 moderate power cleans)
2:00 rest
4:00 of (4/side tough 1-arm DB/KB shoulder-to-overhead + 16 Russian kettlebell swings)
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

5 rounds for time in teams of 3:
5 burpee pull-ups
20/15 row calories
50 double-unders
*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:
10/side single-arm DB curl & press
:30 hollow rock or 10 glute-ham sit-ups

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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!

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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

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