Category: Pre Workout / Skill

10 Min Practice: Double Unders or Rope Climbs & FT: Wall Balls and Rope Climbs

10 Min Practice: Double Unders or Rope Climbs

10 Minutes: Double Under or Rope Climb practice
* Choose DU or Rope climb progression and foot lock practice

BTWB

FT: Wall Balls and Rope Climbs

For time:
40 Wall Balls (20#/14#)
4 Rope Climbs
30 Wall Balls
3 Rope Climbs
20 Wall Balls
2 Rope Climbs
10 Wall Balls
1 Rope Climb
*scale to 2 supine climbs to 1 rope climb.

BTWB

Front Squat 5-5-5 & AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls

Complete as many rounds as possible in 20 mins of:
5 Thrusters (95#/65#)
7 Hang Power Cleans (95#/65#)
10 Sumo Deadlift High Pulls (95#/65#)

BTWB

Squat Snatch (Touch & Go) 2-2-2 & 21-15-9: Squat Snatches and Toes-to-bars

Squat Snatch (Touch & Go) 2-2-2

Squat Snatch (Touch & Go) 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

21-15-9: Squat Snatches and Toes-to-bars

21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Toes-to-bar

BTWB

Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups & 5 RFT: Kettlebell Swings, Burpees and Muscle-ups

Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups

Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
* Alternate movements. Scale strict HSPU to negatives, HS holds and pikes. No kipping. Use open standards for HSPU.

BTWB

5 RFT: Kettlebell Swings, Burpees and Muscle-ups

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
10 Burpees
5 Muscle-ups

BTWB
Photo by @robcwilson
Congrats to Joel for getting engaged!  High fives to you and your fiancé!
Sara Sigmundsdottir Featured in FITAID Docuseries | Part 1: Perseverance

Results

Results cont
Results Open 18.5

Advanced RX: EMOM for 7 mins: Power Clean & Jerk & 3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups

Advanced RX Class:

EMOM for 7 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 1 min for 7 mins.

BTWB

3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks

3 rounds for time of:
15 Row Calories
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

BTWB

Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups

3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups

BTWB
Photo by @robcwilson

Friday Night Lights is done for this Open. Time to cool down, stretch and recover.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.

Open Workout 18.5 Live Announcement Recap

Sara Sigmundsdottir: Perseverance | Ep.1

Results

Deadlift 3-3-3-3 & Row 1 km TT & Burpees: 50 Reps for Time

Deadlift 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

Row 1 km TT

Row 1 km

This is an all out effort for time.
* Rest 3 minutes then complete 50 Burpees for time

BTWB

Burpees: 50 Reps for Time

For time:
50 Burpees
* After 1k Row plus 3 minute rest.

BTWB
Photo by @robcwilson
Flex Friday and Friday Night Lights is tomorrow!  Get ready for the repeat of Open WOD’s 11.6 and 12.5.
Workout 18.5 
Complete as many reps as possible in 7 minutes of:
3 thrusters (100#/65#)
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.
Scaled: (Ages 16-54)
(65#/45#) and jumping chin-over-bar pull-ups.
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Equipment and Standards:

  • 7 minute AMRAP
  • Must use collars and must be on outside of all plates on barbell
  • Must use 2.5# plates for men’s load
  • Mats: Athletes will use mats for 100# (drop from the top with mats only)
  • Movement Standards are normal for Thrusters and C2B Pull-ups
    • Hip crease must go below top of knee and lock out over head in line with the middle of the athlete’s body
    • Squat clean thruster is allowed for taking the barbell off the floor
    • C2B Pull-up: Chest must clearly come into contact with the bar below the collarbone
    • Scaled Jumping Pull-up: For jumping pull-ups, the bar should be set up so it is at least 6″ above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, chin over bar.

Logistics:

  • Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave.
  • Plan on judging to help move things along.
  • Chest-to-Bar Pull-ups will take priority on athlete placement. Do NOT take out a bar when you arrive and start setting up without checking with the coach for how the layout will be and what wave you are in.
  • Use the designated warm-up area.

Scoring:

  • Score total reps completed with no tie break

Results

Results cont

Muscle Up Progression Practice & Handstand Push-up Progression Practice & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU

Muscle Up Progression Practice

Muscle Up Progression

This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice

BTWB

Handstand Push-up Progression Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.

BTWB

Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
* Practice Open standard HSPU

BTWB

Lisa (above) practicing muscle-ups without the straps.  (Kidding she was practicing True Ring push-ups as part of the new Advanced RX test standard for push-ups).
Photos by @robcwilson
Congrats to Chris C. for getting his first muscle-up today!
Director of the Games Dave Castro has announced that the CrossFit community will get to vote on one of three workouts for Open Workout 18.5. Voting begins tomorrow, March 22, at 3pm PT.  Make sure you vote and choose whatever is heavy please!!!  Join us in the lobby for the live stream at 5pm.
18.5 Will Be Community Choice

Results

Results cont

SNORIDGE CROSSFIT