3 x 30sec partner chest opener
–then–
3 Rounds: 10 Good Morning, 10 Front Rack Lunge, 10 Reverse Grip Press, Bike or Row 30-45sec
4 x 2min AMRAP (rest 2mins)
Row 250/210m
10 burpee over the rower
10 hang power clean (60/40)
Lx ball scrub high hamstring 2mins /side
Foam roll upper back
3 Way Hip Stretch x 3
–then–
Easy AMRAP 8min: 15m Toy Soldier, 15m High Knees, 15m Butt Kicks, 15m Lateral Lunge (alt sides), 50 Single Skips
2 rounds
200m sandbag carry (50/30)
100 double unders
50 abmat sit ups
25 OH squats (50/35)
15min cap
Carry sandbag any way you like
3-4 rounds for quality
15-20sec false grip hold (hang or “ring row” hold)
15sec hollow hold
15sec arch hold
CrossFit Open Workout 18.4
Every 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
3 x 3-way hip stretch + 30sec beat swing
–then–
3 rounds: Snatch transfer exercises (5 reps each, empty bar)
1) Snatch push press
2) OHS
3) Heaving snatch balance
4) Snatch balance
5) Drop snatch
Foam roll t-spine, lats and obliques
2 Rounds 50 single skips, 10 spiderman lunge, 10 shoulder tap, 10 air squat, 30m “robot dog” crawl
–then–
Running warm up – 2 rounds: jog 100m, run 100m, jog 100m, SPRINT 100m
3 rounds
Run 400m
15 thrusters (42.5/30)
3 rounds for quality
8 ring rows
12 push ups (elevate/use deficit as needed)
2 rounds: PVC trifecta, 60sec skipping
–then–
3 rounds: 7 RDLs, 7 hang muscle clean, 30sec row
Banded hammy stretch 2mins /side
10 SLOW inchworms
50 hang power cleans (70/45)
*each break = 10/7 cal row
Stop rowing at 7 breaks
CrossFit Open Workout 18.3
Every 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
Warrior ROMWOD (40mins)
10mins easy AMRAP: row/bike 60sec, 15 plate GTOH, 5 inchwworm + spiderman lunge, 60sec HS practice
