Friday, 9 March, 2018

WARM UP – MOBILITY
Review 18.3 movement standards for Rx and Scaled divisions.

Big dynamic lower body warm-up + calf and squat prep
Red band shoulder warm-up: dislocates, pull-aparts, rows, overhead squats etc
Scap pull-up / Beat swing / Kipping practice and prep.
(Those doing ring muscle ups, prep with some ring swings and dips, possible low transition work etc.)

Specific warm-up of WOD movements: Hit a few of each and build to working weights.

WOD A
CROSSFIT OPEN 18.3
2 rounds for time of:
100 double-unders
20 overhead squats (115/80lb)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35lb)
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
(Record total rep # completed)

— OR —

CROSSFIT OPEN 18.3 SCALED
2 rounds for time of:
100 single-unders
20 overhead squats (45/35lb)
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches (35/20lb)
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes
(Add uncompleted reps to 14:00)

ACCESSORY
3 super sets of:
10-12/side bench supported bent over rows
12-15 push-ups or weighed push-ups (plate on back)
-rest 90s after each round
Then;
3 super sets of:
20 Alternating bicep curls
12-15 Dumbbell pull overs (perpendicular to a bench, pull-over to tricep press)
– Rest 90s after each round

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