Friday – Health / Purpose / Achievement

Brief:

Today’s workout kicks off the 2018 CrossFit Games Open!

Metcon:

Open WOD 18.1

E.C.:

10 Minutes of Low Effort Work @50-60% of Bike, Run, Ski Erg, or Row

Thursday – Purpose / Achievement

Brief:

– Skill: Really try to reinforce skills from last week. All work should be done in small sets and not induce high amounts of fatigue.

– Metcon: Today’s piece is about recovery. If you’re performing 18.1 tomorrow over scale and only push about 60% effort today.

Skill:

 

Choose one movement to work on:

– Butterfly / C2B Pull-ups

– Handstand Push-ups

– T2B

-MUs

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.

Metcon:

 

AMRAP in 25 min w. a partner:

20 SDHP (53, 35)

40 Walking Lunges (BW)

800 Meter Run or 1k Row

*One person works, but split intervals in half.

E.C.:

40-30-20-10

Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls

Wednesday – Purpose / Achievement

Brief:

– Strength: 4 Gymnastics tests today that you should record and keep track off. Rest as much as needed between movements.

– Metcon: Each set should be around 40s of work. If not scale accordingly. This “metcon” contains gymnastics work and accessory work so quality > quantity.

Strength:

 

1) Strict Pull-ups: 1 x Max Reps. *Strict Band Assisted Pull-up if necessary

2) Handstand Push-up: 1 x Max Reps (kipping if strict is not possible)

3) Strict Chin-ups: 1 x Max Reps.

4) Push-ups: 1 x Max Reps.

*Rest as much as needed between sets.

Metcon:

 

EMOM for 20 min:

Minute 1: 20 Double Unders

Minute 2: 10/8 T2B

Minute 3: 100m Shuttle Run

Minute 4: 15 Barbell Rows (95, 65)

Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)

Achievement: 40 DUs, 15/12 T2B, (115, 75)

E.C.:

1a) DB Tricep Extensions: 3 x 12-15. Rest 30s

1b) Reverse Barbell Curls @ 3030: 3 x 10-12. Rest 30s.

Tuesday – Purpose / Achievement

Brief:

– Skill: Keep loads for Snatches light today and practice perfect technique.

– Metcon: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in big sets.

Skill:

Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @ 50-60%. Rest 90s.

Achievement :(70% of 1RM Snatch)

Metcon:

 

5 Rounds of:

Row 500 meters

15 Air Squats

15 Power Snatch (75, 55)

Rest 90s.

25:00 Cap

E.C.:

3 Rounds of:

30 Banded Leg Curls each 10 1-Arm Rows w. rotation each.

*Rest as needed.

Monday – Purpose / Achievement

Brief:

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets.

– Metcon: Repeat benchmark workout. Try to beat previous time if you have one. Otherwise establish a plan that allows you to avoid redlining. Squat clean thrusters should be able to be done in fast singles. 90% effort today. This workout was last done on 11/3/17.

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) Squat Clean Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon:

“Green Light”

For time:

15-12-9

Squat Clean Thrusters (115, 75)

Burpee Box Jumps (24, 20)

Achievement (135, 95) (30, 24)

8:00 Cap

E.C.:

1a) Front Foot Elevated Split Squat on 45# plate: 3 x 6 ea. Rest 45s.

1b) Ring FLR: 30-45s. Rest 45s.

Friday – Health / Purpose / Achievement

Brief:

– GPP: Work on carrying for as long as possible without dropping. Note your total distance after the 5 minutes is complete.

– Metcon: Today’s Metcon is more or less interval work with low-demand movements. These workouts are a good opportunity to not worry about your score and sustain your pacing. Find a pace that allows you to stay consistent for all 3 rounds.

GPP:

1) Max Distance Farmer Carry in 5:00 Rest 2:00 before moving to #2

2) Max Distance Front Rack Carry in 5:00

Metcon:

3 Rounds:

In a 5:00 Window:

Row 500 Meters

Remaining time Max Rounds of:

20 DB Renegade Rows

10 KBS

Rest 2:00

*Score = Highest Score

E.C.:

1a) Landmine Rows: 3 x 10 ea. Rest 45s.

1b) Landmine Rotations: 3 x 30 (total). Rest 45s.

Thursday – Purpose / Achievement

Brief:

– Strength: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets.

– Metcon: Benchmark workout today where deadlifts are intended to be heavy, meaning if you cannot complete more than 5 UB Reps.

Strength:

1) Front Box Squat: 8 x 3 @ 66%, every 60s. *Use a 13-15″ Box, normal squat stance, sit back on box + explode up.

2) Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. Rest 60s.

Metcon:

“Timebomb”

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (225, 155)

Remaining time AMRAP Wallballs

Achievement: (275, 185)

E.C.:

40-30-20-10

Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls

Wednesday – Purpose / Achievement

Brief:

– Strength: Benchmark strength piece. Take 8-10 sets to build to a 1RM. Make sure you have a spotter in place. Floor Press is a great variation to build your lockout that transfers to many other movements we perform in CrossFit. It’s likely your Floor Press will be less than your bench press as you can’t use your feet.

– Metcon: Metcon #1 should be fast paced around 80-85%. Today is a good opportunity to work on cycling small sets of C2B Pull-ups while your grip is already fatigued. Metcon #2 is accessory work. Move through these sets with a purpose as the accessory work is just as important as anything else we do.

Strength:

1a) Floor Press: 1RM. Rest 60s. – Build to a max in 8-10 sets.

1b) Banded Pulldowns: 4 x 10. Rest 60s.

Metcon:

AMRAP in 8 min:

1 Rope Climb

5 Pull-ups

15 S2OH (115, 75)

Rest 2:00

AMRAP in 6 min:

Single Arm Farmer Carry x 20m ea. AHAP

15 Banded Pushdowns

10 Barbell Rows (115, 75)

Achievement: (2 RCs) (C2B Pull-ups) (135, 95)

E.C.:

1a) Trap 3 Raises : 3 x 12-15 ea. Rest 30s.

1b) Reverse Barbell Curls : 3 x 10-12 @3030 Tempo. Rest 30s.

Tuesday – Purpose / Achievement

Brief:

– Strength: The goal today is to build to 90% of your current max (or a heavy 1) in 5-6 sets. Once you’ve reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient.

– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort on the last two.

Strength:

1) Back Squat : Work up to 90% for 1 rep, then EMOM 4: 1 Rep @ 90%.

– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.

– We last tested 1RM Back Squat 1/2/18

2) Power Clean + Squat Clean: Work above metcon weight performing sets of 2. Rest 60s.

Metcon:

 

“Times 3”

AMRAP in 5 min:

3 Squat Cleans (115, 75)

6 Lateral Burpees

Rest 2:00

AMRAP in 5 min:

3 Power Cleans (115, 75)

6 Lateral Burpees

Rest 2:00

AMRAP in 5 min:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

Achievement: (135, 95)

E.C.:

1a) Bulgarian Split Squat : 3 x 6 ea. Rest 45s.

1b) Ring FLR, 20-45s. Rest 45.

Monday – Purpose / Achievement

This week’s Gong Challenge is to complete three 10-min rowing sessions.

Brief:

– Skill: Today (and next week) we are specifically focusing on Open WOD gymnastics Skill. This session should be 100% skill development and not tear you up.

– Metcon: Partner up today and come up with a strategy to go through this work in the shortest possible time. Effort should be around 80%.

Skill:

Choose one movement to work on:

– Pull-ups (Butterfly or C2B)

– Handstand Push-ups

– T2B

-MUs

Metcon:

 

For time with a partner:

250 Double Unders

200 Walking Lunges (BW)

150 Sit-ups

100 Alt. DB Snatches (50, 35) (each arm = 1 rep)

75 T2B

50 DB Thrusters (50, 35)

*One person works at a time.

For Purpose: all double under attempts count; for Achievement: only successful reps

25:00 Cap

E.C.:

3 Rounds of:

30 Banded Leg Curls each

10 1-Arm Rows w. rotation each.

*Rest as needed.