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 Isaiah *That face you make when you're done with an Open workout...or see what the next one is! Happens again tonight (Thursday) at 8:00pm! Go to: games.crossfit.com to watch the live announcement of what's to come for Friday. Conditioning Part 1 On the 4:30, for 4 Rounds 20/16 Calorie Ski 15 Alternating, 1-Arm, DB Snatches (50/35) 10 Abmat Situps 3 Wall Walks Conditioning Part 2 On the 4:30, for 4 Rounds 15/12 Calorie Bike 12 KB Swings (53/35) 90 Mt. Climbers 6 (each arm) 1-Arm, KB OH Squats Post Results to the whiteboard.
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For Time:
1,000/800m Row 800m Run 75 Wall Balls (16/12)(20/14) 120 Double Unders 750/600m Row 600m Run 50 Wall Balls 90 Double Unders 500/400m Row 400m Run 25 Wall Balls 60 Double Unders *All Double Unders Scale To 1.5x Singles A.) AMRAP 20:
20 Alternating DB Snatch(30/20)(35/25)(50/35) 15 Box Jumps(20/15")(24/20") 10 Sit-Ups B.) EMOM x 10: Odd: 40s Max Distance Farmers Carry (70/53) Even: 40s Max Battle Ropes  Katie Strength 4 Sets of: A1) 6-8 Close-Grip Bench Press A2) 6-8 Ring Row (20X1 tempo) A3) 15/10 Assault Bike Calories WOD 3 RFT (20:00 cap) 21 Hang Power Cleans (F = 85/55; P+C = 135/95) 42 Walking Lunge Steps (bodyweight) 400m Run 2:00 REST *Try to push this a bit more than usual, knowing you have a solid 2:00 rest between rounds. **Also, if you don't want to risk your first running of the season and potentially have your legs not respond well and be useless for this week's Open workout, sub a 500m/400m Row for the Run. ***If you are looking to "punish" yourself, throw on a weight vest for the entire workout! Post Results to the whiteboard. A.) As A Team Of 2
10 Rounds: 1:00 AMRAP 5 Ring Rows + 5 DB Strict Press(Heavy-ish but unbroken) 1:00 Burpees 1:00 Rest FLOW: Partner 1 will do the AMRAP while partner 2 does the burpees. Both partner will then switch for the next minute. Then both partners will take the full minute rest and repeat! B.) Coaches Choice Core Cashout  Alex Oly Skill Work EMOM x 9 Fitness 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk Performance 1 Power Snatch + 1 Hang Squat Snatch Competitor 2 Squat Snatches *Weights should be in the 50-80% range. A technically challenging weight, but something you can control pretty well. You can choose to stick with a weight across all sets or build as you go. Triple T WOD (Tanks + Teammates!) w/ a buddy AMRAP 12 Switching off every :45 12 Deadlifts (F = 115/75; P+C = 165/115) 12 Bar Facing Burpees 12 Box Jumps *Switch every :45 = continue where your buddy left off in the round. After the AMRAP, Cash Out (as a team of 2) of: - 100 Pull Ups (alternate every 10 reps) *Use this as a time to work on your pull ups. Complete C2B Pull Ups if you know you will be doing them in the Open. Post Results to the whiteboard. 5 Rounds:
40/30 Calorie Row 30 Walking Lunges w/KB In Goblet Position 20 V-Ups *Rest 2:00 Between Rounds KB- 35/26 53/35 70/53 (15/Leg)  Ali Open Workout Re-Do's and Don't's (haha) If you are looking to either complete the week's Open workout for the first time or complete it for a second time, we ask that you please try to do this during a non-class time. We have allotted Friday's class time to complete the workouts, and if you were either unable to attend this past week's Friday class or are looking to re-do the workout, we just ask that you respect Monday's class times. You can NOT interrupt and distract the classes. If you absolutely HAVE to complete it for the first time during a class time on Monday, it is up to YOU to coordinate with the class/coach and have someone judge you. Weekly Movement Forecast M = 1 1/4 Front Squats T = Oly Work W = Close Grip Bench Press Th = Conditioning / Open Workout 18.2 Announced F = "18.2" Strength 1 1/4 Front Squats - Build to a 3 RM. WOD 4 RFT (15:00 cap) 15 KB Swings (53/35) 30 Double Unders 15 Wall Balls 30 Double Unders *Upper level athletes should be pushing to hold a consistent pace and shoot to break the 8:00 mark. Post Results to the whiteboard. Teams Of 2 Complete For Time:
100 Calorie Row (80 Calories 2x Female Team) *Directly Into… 25-50-75: KB SDLHP(35/26)(53/35)(70/53) DB Thruster (30/20)(35/25)(50/35) Box Jump (15/20")(24/20”) Burpees Over The Rower *Directly Into… 100 Calorie Row (80 Calories 2x Female Team) *Split Reps As Desired, 1 Athlete Works While The Other Rests  Hero: Nate Saturday Sweatfest With a buddy AMRAP 30 Fitness 4 Rounds of Cindy (partitioned as desired) 5 Pull Ups 10 Push Ups 15 Air Squats ...Then... 200 Mt. Climbers (partitioned as desired) Performance 4 Rounds of Nate (partitioned as desired) 2 Rope Climbs 4 HSPU 8 KB Swings (70/53) ...Then... 100 Med Ball Squat Cleans (partitioned as desired) Competitor 4 Rounds of Nate (partitioned as desired) 2 Muscle Ups 4 HSPU 8 KB Swings (70/53) ...Then... 100 Med Ball Squat Cleans (partitioned as desired) Post Results to the whiteboard! A.) AMRAP 10: (For Quality)
10 DB Bench Press 12 DB Rows (6/Side) 14 Hollow Rocks B.) For Time: 50-40-30-20-10 Calorie Row(Females- 35/30/25/15/7) 25-20-15-10-5 Plank Up-Downs 50-40-30-20-10 Walking Lunges  The 2018 Reebok CrossFit Games Season begins tonight with the announcement of the first Open workout, 18.1. The announcement happens LIVE at 8:00pm EST. You can watch it at: games.crossfit.com. We will be performing this workout in class tomorrow, and therefore I will update this post later tonight once we can put a game plan together for everyone! Sweet dreams everyone! Rest Up! Alright alright alright! We've got our first Open workout! The coaches will guide you through every step of the way. Do not worry. Ask questions if you have them. That's what we're here for. 18.1 (Rx) is: AMRAP 20 8 Toes To Bar 10 (5 ea arm) DB Hang Clean & Jerks (50/35) 14/12 Calorie Row *For those who are actually signed up in the Open, you have to choose a division and the movements you want to perform. Please review these movements AND their standards. That's right, every movement has standards. You need to uphold them if you are actually going to be submitting a score. Please make sure you select appropriately, and just so you know, you can choose different levels/divisions week to week. After Party (for those who want it) 120 Assault Bike Calories *Every :90 = Stop and perform 7 push ups, then continue where you left off. The 7 push ups eat into your next :90 interval, so get them done quickly! Post Results to the whiteboard! 5 Rounds:
1:00 Assault Bike Calories 1:00 Alternating DB Snatch(30/20)(35/25)(50/35) 1:00 Sit-ups 1:00 Rest *Directly Into… 5 Rounds: 1:00 Calorie Ski-Erg 1:00 Double KB Front Rack Carry(35/26)(53/35) 1:00 Double Unders 1:00 Rest  The first workout ("18.1") will be released tonight at 8:00pm EST. You can click HERE to watch the live announcement tonight! There is also a bunch of cool material and info at that website to sift through if you are interested in wasting some hours at work...haha. Below is an image I found that I thought was kind of cool. Someone has tracked all of the movements over the years, so you can kind of get a gist for what is coming. No one will know exactly HOW they will be presented in the actual workouts, but you can, more often than not, expect to see these movements over the next 5 weeks.  If Participating in Tomorrow's Open Workout AMRAP 15 For Quality 20 CrossOver Symmetry, Scap T's 4 Deadbugs (each side) 20 Calorie Ski 8 Overhead Squats (empty bar, or super light) 20 Hollow Rocks 12 Pull Ups If NOT Participating in Tomorrow's Open Workout, and Want A Little More EMOM x 15 Min 1 = 2 Front Squats @~65% (w/ a 2 second pause at the bottom) Min 2 = 25 Abmat Situps Min 3 = 8-12 Pull Ups Conditioning Tabata-Style For 21:00 Movement 1 = Burpees Movement 2 = Plank Movement 3 = Wall Balls Movement 4 = Hollow Hold Flutter Kicks Movement 5 = KB Swings (53/35) Movement 6 = Mt. Climbers *For most, those who are coming tomorrow, this should be a "Move Fluidly to Just Sweat" day. If you are trying to get more out of this workout, you should be keeping track of how many reps you get in each :20 interval and try to match those numbers for each round, if not beat them! Post Results to the comments of this post. A.) Teams Of 2
5 Rounds: 30 Calorie Row 16 DB Push Press Right Arm(30/20)(35/25)(50/35) 8 Wall Walks 16 DB Push Press Left Arm 30 Calorie Row *Split Reps As Desired, One Athlete Works At A Time B.) Teams Of 2 16 Rounds: 30s Max Battle Ropes *Alternate Every 30s For 8 Rounds |
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