Friday, 23 March, 2018
WARM UP – MOBILITY
Big dynamic joint warm-up + red band shoulder activations (pull aparts, rows, presses)
Pre-squat hip openers + squat prep
Hanging / Beat swing / jumping pull-up prep and tech
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2-3 rounds of:
45-60s Bike (70-80% effort – get the blood pumping)
6-8 thrusters (empty barbell or very light – fast but smooth, focus on breathing)
4-6 C2B pull-ups / jumping pull-ups
– Rest 90s-2min between rounds
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Individual prep for 18.5
WOD A
CROSSFIT OPEN 11.6 / 12.5 / 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb. / Women use 65 lb.
CROSSFIT OPEN 18.5 (SCALED)
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 65 lb. / Women use 45 lb.
ACCESSORY
Cool down / Roll / Stretch, and/or:
3 sets of:
8-10 each x Front + side + rear delt raise (light DB’s or plates)
– rest 30s
10 hollow rocks
10 V-ups
10 Tuck-ups
10s Hollow hold
– rest 60-90s
