2-3 Rounds: Jog 200m, 10 PVC Pass Thru, 5 PVC Sotts Press, 3 Beat Swing + 1 toe to bar/K2C + 3 Beat Swing
30mins
Run 800m
40 squat snatches (50/35)
40 TTB
80 cal row
Run must be completed together, split all other reps up as you like. Run is 8 reps (100m = 1 rep)
Goal +2 rounds
8:30am WOD only on Good Friday
Easy Bike, Row or Jog 3-5mins
–then–
Roll/Smash IT Bands, Quads, Hips 2-3 min
–then–
3 Way Hip Stretch x 3 /side
10mins to warm up, then 1 attempt only for your 20RM for the day
Couch Stretch 2mins /side
Foam Roll Glutes/Hamstrings 2mins /side
3 Rounds:
200m jog (increase speed each round), 15m High knees, 15m Butt Kicks
10 Steps Walking Lunge
–then–
Deep Squat Hold: 2 mins
Every 3mins for 30mins
12/8 cal air bike
Each round is a 100%, douse yourself in metho, light a match, unleash SPRINT!
Couch Stretch 2mins /side
Easy Row or Bike 2-3mins
–then–
Banded Lat Stretch 90 sec /side
–then–
2-3 Rounds: 5 low ring transition, 10 Reverse Grip Strict Press, 10 Kang Squat
EMOM for 20mins
Min 1: 5 low ring transition + bottom of ring dip hold
Min 2: 6-9 HSPU
Min 3: 7 Double KB Push Jerks (24s/16s)
Min 4: 11 Double KB Front Squats (24s/16s)
Scaled: 5-7 strict pull ups, 5-10 PERFECT push ups
3 rounds: roll upper back 60sec, 15 banded pull aparts, 15 empty barbell bent over rows
Double Lx ball in t-spine 2-3mins
–then–
2-3 rounds: 15 Band Pull Apart, 10sec Ring Support Hold, 10sec Bottom of Ring Dip Hold, 15 RDL w/ KB
21-18-15-12-9-6-3
Ring dips
KB swing (24/16)
Goal <13mins, 15min cap
Use bands or sub box dips as needed
Any reps not completed in the time cap will be added to 15mins, this is your score
Banded Glute March 3mins
Partner chest opener (hanging) 6mins
CrossFit Open Workout 18.5
very Friday during The Open (23 Feb – 23 Mar) classes will be as follows
6am, 7:15am & 9:30am: Normal WOD
4:30 – 6pm: Open Gym
6pm: Friday Night Lights – 2018 CrossFit Open Workouts
Easy AMRAP 8min: 30sec Double Unders, 15m Crawl, 15m Reverse Lunge w/ Twist, 5 low ring transition, 5 jumping ring dip
10mins on muscle up skill or pull up skill
EMOM for 12mins
Min 1: 30m double KB front rack carry (24s/16s) + max cals on air bike
Min 2: Rest
15sec Tabata Bike, Row, Skip (moderate pace, 3 rounds each)
–then–
3 rounds: 10 Spiderman lunge, 5 roll over v-sit, 5 low ring transition, 5 jumping ring dip
10mins to warm up to working weight, then hit 5 HEAVY singles
Single Leg Glute Bridge
3 x 10 /leg
