WIDE STANCE BOX SQUAT

A) Strength:

Every 1:30 x 4:

5 Wide Stance Box Squats @ 60% of 1RM Back Squat

– Then – 

Every 2:00 x 3:

3 Wide Stance Box Squats up to a challenging weight (should be heavy, but not a max)

B) WOD:

EMOM 16 w/ a partner:

Run 100 Meters (Row 125/100 Meters, Bike 6/4 Cals or 20s Light Sled Push Sprint)
8 Air Squats

*Remainder of the minute, hold an elbow plank.

– One athlete completes the full set while their partner rests. I.e., once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.

C) Extra Credit:

3 Rounds of:

30 Dimel Deadlifts

30 Landmine Rotations (total)

PUSH/PULL SUPERSET & AMRAP 7

A) Strength:

Every 1:30 x 8:

Odd: 6-8 Close Grip Bench Press (challenging weight, perfect form)
Even: 8-10 Ring Rows w/a pause.

2) Take 5 minutes and get prepped for Metcon performing at “game speed”:

2 Rounds of:

6 Alt. DB Snatch
6 Burpees

– Rest 90s –

B) WOD:

AMRAP 7:

14 Alternating DB Snatch from the Floor (Rx = 50/30, S = 40/20, 30/15)
7 Burpees

Alternate WOD:

AMRAP 6:

10 Russian KBS (53/35)
5 Burpees OR Squat Thrusts

C) Extra Credit:

1a) 1 1/4 KB Tricep Extensions (4 x 10). Rest 30s.
1b) Banded Plank Rows (4 x 10 ea). Rest 30s.

HANG POWER CLEAN

A) Strength:

EMOM 5

3 Hang Power Cleans @ 50-60% of Power Clean 1RM

– Work on TnG reps today.
– Beginners, work on technique with a light barbell resetting on each rep (5 x 3-5). Rest 90s.

B) WOD:

"MJ"

For total time: (25:00 Cap)

21 Hang Power Cleans* (Rx = 135/95, S = 115/75, 95/65, )
50 Walking Lunges (Bodyweight)
500/400 Meter Row (400 Meter Run or 24/18 Assault Bike Cals)

– Rest 2:00 –

21 Hang Power Cleans
50 Walking Lunges
500/400 Meter Row

– Rest 2:00 –

42 Barbell Rows (S = Ring Rows)
60/50 Push-ups (S = Box Push-ups)

500/400 Meter Row

*Sub Clean Grip Deadlifts in place of Hang Power Cleans if needed. 

C) Extra Credit:

World's Greatest Stretch x 30s each pose

– Strider

– Pigeon

– Hamstring

– Samson

1 1/4 FRONT SQUAT & "PAVEMENT"

A) Strength:

1) 1 1/4 Front Squat 3RM. Rest 2:00

-Build in weight over the course of 5-6 sets.
-Beginners, work up to a moderate set of 5.

B) WOD:

"Pavement"*

4 RFT: (15:00 Cap)

15 American KBS (Rx = 70/53, S = 53/35, 44/26, 36/20, Russian Swings)
30 Double Unders (30s of DU attempts, 50 Singles)
15 Goblet Squats
30 Double Unders

*Last done on 12/11/17

C) Extra Credit:

3 Rounds of:

25 Banded Leg Curls each
10s Plank of Foam Roller 

OPEN WORKOUT 18.1

*** We will be running 30 minute heats for 18.1. Heats will start at 8:00 AM and run until 12:00 PM.  If we happen to run out of slots, we will add another heat at 12:30 PM. All must reserve a spot on ZenPlanner as we will have 5 lanes during each heat. You do not need to be participating in the CrossFit Open or the CFM In-House Open to reserve a spot. The spots are open and meant for everyone to reserve a spot in class. Please arrive 10-15 minutes early to warm up as there will be no class warm up. A warm up will be written on the dry erase board in the turf room for you to follow. Looking forward to a great turn out! ***

WORKOUT 18.1

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang Clean & Jerks 

14/12 Calorie Row

VARIATIONS

Rx’d: (Ages 16-54)

Men use 50# DB

Women use 35# DB

Scaled: (Ages 16-54)

Men perform Hanging Knee-raises & use a 35# DB

Women perform Hanging Knee-raises & use a 20# DB

Teenagers 14-15:

Boys use 35# DB

Girls use 20# DB

Scaled Teenagers 14-15:

Boys perform Hanging Knee-Raises & use a 20# DB

Girls perform Hanging Knee-Raises & use a 10# DB

Masters 55+:

Men use 35# DB

Women use 20# DB

Scaled Masters 55+:

Men perform Sit-ups & use a 20# DB

Women perform Sit-ups & use a 10# DB

LAST ONE BEFORE WE TAKE ON 18.1!

*** On Saturday, 2/24/18, we will be running 30 minute heats for 18.1. Heats will start at 8:00 AM and run until 12:00 PM. If we happen to run out of slots, we will add another heat at 12:30 PM. All must reserve a spot on ZenPlanner as we will have 5 lanes during each heat. You do not need to be participating in the CrossFit Open or the CFM In-House Open to reserve a spot. The spots are open and meant for everyone to reserve a spot in class. Please arrive 10-15 minutes early to warm up as there will be no class warm up. A warm up will be written on the dry erase board in the turf room for you to follow. Looking forward to a great turn out! ***

A) WOD Prep:

Partner up and Grab a medball, barbell, and jump rope and complete:

AMRAP 8:

20 Single Unders
8 Wall Ball Shots (20/14)
6 Deadlifts (working up to Metcon weight)
4 Lateral Burpees Over Bar

B) WOD:

For time with a Partner – OR – by yourself (cutting reps in 1/2): (35:00 Cap)

Buy in:

200 Double Unders (S = DU Attempts, Single Unders)
– Then –
100 Wall Ball Shots (20/14)
100 Deadlifts (Rx = 185/125, S = 155/105, 135/95, 115/75)
100 Lateral Burpees Over Bar
100 Wall Ball Shots

Cash-out:
200 Double Unders

* If done with a partner, one person works at a time. Split as needed.

Rx+ = 225/155

C) Extra Credit:

Banded Complex with a light band all done UB:

50 Banded Facepull aparts
50 Banded Pulldowns
50 Banded Pull-aparts 

AMRAP 25 WITH A PARTNER

A) Strength:

Every 1:30 x 6:

Push Press + Push Jerk + Split Jerk @ 80% of Push Press 1RM 

B) WOD:

AMRAP 25 with a Partner:

20 American KBS (Rx = 53/35, S = 44/25, 35/20)
40 Walking Lunges (Bodyweight)
800 Meter Run or 1K Row

*One person works, but split intervals in half.

C) Extra Credit:

AFAP:

40-30-20-10:

Banded Pull-throughs

Banded Face pull-aparts

Double Leg Banded Leg Curls 

4 GYMNASTICS TESTS & EMOM 20

A) Strength:

1) Strict Pull-ups: 1 x Max.
*Strict Band Assisted Pull-up
2) Handstand Push-ups: 1 x Max.
*Seated DB Shoulder Press x Max Reps
3) Strict Chin-ups: 1 x submax.
*Strict Ring Rows
4) Push-ups: 1 x Max.
*Box Push-ups

*Rest as much as needed between sets.

B) WOD:

EMOM 20:

Minute 1: 40 Double Unders (S = Single Unders)
Minute 2: 15/12 Toes to Bar
Minute 2: 10 Calorie Row
Minute 4: 15 Barbell Rows (135/95)
Minute 5: 10 Weighted Step-ups (24/20) (45/25)
*Score = Your goal for this year’s Open

C) Extra Credit:

1a) Rolling Tricep Extensions (3 x 12-15). Rest 30s
1b) Reverse Barbell Curls (3 x 10-12). Rest 30s.
@3030 Tempo.

HANG POWER SNATCH + HANG (SQUAT) SNATCH

A) Strength/Skill:

Every 1:30 x 5:

1 Hang Power Snatch + 1 Hang (Squat) Snatch @ 50-60% of 1RM Snatch

Rx+ = 70% of 1RM Snatch

Beginners, work with an empty barbell.

B) WOD:

5 Rounds of: (25:00 Cap)

500 Meter Row (400 Meter Run or 24/18 Assault Bike Cals)
15 Air Squats
15 Power Snatch* (Rx = 75/55, S = 65/45, 55/35, 45/25)
– Rest 90s –

Rx+ = 95/65

*Russian KBS can be subbed for Snatches (53/35)

C) Extra Credit:

3 Rounds of:

30 Banded Leg Curls each
10 1-Arm Rows w/rotation each.
*Rest as needed.

SUMO DEADLIFT 1RM

A) Strength:

1) Sumo Deadlift 1RM. Rest 2-3:00
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier sets.

2) Cluster: Build to work weight in 3 sets, performing sets of 1. Rest 60s.

B) WOD:

“Green Light”*

For time: (8:00 Cap)

15-12-9:

Clusters (Rx = 135/95, S = 115/75, 96/65, 75/55)
Burpee Box Jumps (24/20) (New Standard)

Rx+ = 155/105 & 30/24 

*Last done on 11/3/17

C) Extra Credit:

1a) Front Front Elevated Split Squat on 45# plate (3 x 6 ea). Rest 45s.
1b) Stir the Pot (3 x 10 ea. direction). Res 45s.