Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (3 sets/side):
1st: 4-5/side 1-arm DB bench press, L arm
2nd: 4-5/side 1-arm DB bench press, R arm
+
3 rounds for even reps:
:90 strict pull-ups
:60 alternating reverse DB lunges (DB at sides)
:30 double-unders
:60 rest
+
2 rounds:
:30 L side plank
:30 plank
:30 R side plank
:30 plank
:60 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges)
In 8:00, complete the following:
3 rounds of (6 CTB pull-ups + 6 squat snatches @ 95/65)
3 rounds of (7 CTB pull-ups + 5 squat snatches @ 135/95)
If all 6 of the above rounds are completed before 8:00, complete the following before 12:00:
3 rounds (8 CTB pull-ups + 4 squat snatches @ 185/135)
If all 9 of the above rounds are completed before 12:00, complete the following before 16:00:
3 rounds of (9 CTB pull-ups + 3 squat snatches @ 225/155)
If all 12 of the above rounds are completed before 16:00, complete the following before 20:00:
3 rounds of (10 CTB pull-ups + 2 squat snatches @ 245/175)
If all 15 of the above rounds are completed before 20:00, complete the following before 24:00:
3 rounds of (11 CTB pull-ups + 1 squat snatch @ 265/185)
+
5:00-10:00 mobility work – coach-led
* just like the last two weeks, there will be lots of options here! If registered for the Open, check your division’s standards for barbell load and pull-up variations @ https://games.crossfit.com/workouts/open/2017 – for those not registered, select loading that is appropriate for challenging work that may (or may not) be completed in the 8:00 or 12:00 segments… This should be a very tough workout!
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
+
3 sets for reps:
:60 wall balls
:60 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work
