750m Row (250 slow/250 medium/250 hot tamale)
Spidermans and air squats
2x
10 KB Deadlifts (one step heavier than your normal)
10 DB Hang Clean and Jerks (light)
100 singles
WOD
9 min. EMOM
1 clean + 4 front squats (HAP) Minute 1
12 burpees Minute 2
12 kb swings Minute 3
- Rest then -
WOD:
Buy in: 100 Double unders
4 rounds
10 push jerks (115/75)
10 goblet squats (53/35)
10 T2b
Cash out: 100 abmat sit ups
WOD
4 Rounds for Time:
400 m row
7 power cleans 135/95
12 push ups
WOD
5 Rounds for Time:
20 DB Snatches @Heavy as possible (HAP)
20 Box Jumps/step ups (24/20)
20 Toes to Bar
Workout 18.5 = 12.5 = 11.6
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 lbs
SCALED
Workout 18.5 = 12.5 = 11.6
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 lbs
WOD
2mile run for time
WOD
EMOM 18 minutes
Min. 1- 15 Hollow rocks
Min. 2- 15 Superman’s
Min. 3- 1Kb walk to wall and back (1kb in front rack 1kb in farmers carry) (53/35)
& so on...
Crossfit Open 18.4
Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled 18.4
Workout 18.4
For time:
21 deadlifts, 135/95 lb.
21 hand-release push-ups
15 deadlifts, 135/95 lb.
15 hand-release push-ups
9 deadlifts, 135/95 lb.
9 hand-release push-ups
21 deadlifts, 185/135 lb.
50-ft. bear crawl
15 deadlifts, 185/135 lb.
50-ft. bear crawl
9 deadlifts, 185/135 lb.
50-ft. bear crawl
Time cap: 9 min.
WOD
For total time
50 Double Unders (x2 for singles)
40 Pullups
30 Wallballs (20/14)
20 Burpees to a plate/45lbs
-rest 6 mins
20 Burpees to a plate /45lbs
30 Wallballs (20/14)
40 Pullups
50 Double Unders (x2 for singles
WOD
12 min. EMOM
Even minutes - 20 kb swings
Odd minutes - 12 burpees
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Time cap: 14 minutes
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
20 Min AMRAP:
5 HSPU
10 KB Squats
15 pull ups
WOD
For time:
10 Clean & Jerks 135/95#
50 Wall Balls 20/16#
350 singles
50 Wall Balls 20/16#
10 Clean & Jerks 135/95
25 minute time cap
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 and 18.2a
WOD 17.1ish
For Time
10 KB Swings (52/35 lb)
15 Burpee Box Jump Overs
20 KB Swings (52/35 lb)
15 Burpee Box Jump Overs
30 KB Swings (52/35 lb)
15 Burpee Box Jump Overs
40 KB Swings (52/35 lb)
15 Burpee Box Jump Overs
50 KB Swings (52/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
WOD
12 min EMOM
40 Singles
7 Back Squat @ 85%
12 Push Ups
45 Sec. Plank Hold
PRIMER
At very low intensity (walk through pace):
21 Calorie Row
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
15 Calorie Row
5 Kip Swings, 10 Pushups, 15 Sit-Ups
9 Calorie Row
5 Toes to Bar, 10 Pushups, 15 Kettlebell Swings
Spend several repetitions feeling out the dumbbell hang clean and jerk, using about half of our workout weight. Focus here, in reference to the video, is meeting the dumbbell in the clean (versus it crashing). After several sets, feeling out this movement:
2 Rounds, at light intensity:
3 Toes to Bar
3 DB Hang Clean and Jerks, each side (half working weight)
6 Calorie Row
Build to our working load for the dumbbell, followed by:
2 Rounds, at moderate intensity:
3 Toes to Bar
3 DB Hang Clean and Jerks, each side
6 Calorie Row
Rest as needed, followed by by a final dry run round. In this final round, athlete’s should use discretion, but it is advised to complete a full round for a time reference. After completing your final dry run round, rest 3:00-5:00 minutes, and begin.
WOD- Crossfit Open 18.1
AMRAP 20:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Calorie Row
Change arms after (5) repetitions of the dumbbell hang clean and jerks.
Score for the workout is rounds plus repetitions.
WOD:
50 wallballs (20/14)
50 double unders (150 singles)
40 box jumps (24”/20”)
40 T2B
30 Pull Ups
30 Bar Facing Burpees
20 Pwr Cleans (135/95)
20 Jerks (135/95)
10 Dumbbell Snatches (50/30)
10 KB swings (52/35)
5 Rounds for time
20/16 cal Row
10 thrusters 55/45
25 singles
"Sherrard"
1078m Row buy in
18:00 AMRAP
2 Deadlifts 315/185
7 Pull ups
120m Sand Bag Carry (80/40)
GOOD LUCK!!!!!!
WOD
25 AMRAP chipper
100 Double Under's
50 Sit Ups
40 Back Squat - 115/155
30 Push Up's
20 KB snatch
10 Pull Up's
