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Monday 2.26.18

Warmup
0-3 warm up
bike or row

4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

Prep Work
Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Benchmark
 CROSSFIT TOTAL
Back Squat - 1RM
Press - 1RM
Deadlift - 1RM
Cash Out
work on ONE weakness - see coach for assistance

Saturday 2.24.18

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Read the scorecard for full event details.
Scroll for scaling options.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

Related:
• Nicole Carroll's Tips and Demo for Open Workout 18.1

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Friday 2.23.18

Warmup
bike 3 min

4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups

Skill Work
 11-25
Press Complex
From rack: Strict, Push, Jerk
3x3 each
moderate weight and increase each set
Partner Wod
10 rounds total
10 cal bike
10 ball slam
10 wall ball shots
10 burpees
partner follow each other but, cannot pass each other

Thursday 2.22.18

Warmup
0-3 bike or row
4-10
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
crab walk down - jog back
duck walk - job back

Skill Work
15min to set-up and prep for wod

WOD
task
3 power cleans 225/155, 155/115, 135/95, 115/75, [95/65, 85/55, 75/45] 500 du (singles same)
at the top of EVERY minute you need to perform 3 power cleans

record # of rds