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Friday, March 9th: CrossFIt Open Workout 18.3

8
Mar

Friday, March 9th: CrossFIt Open Workout 18.3

Alpine CrossFit – CrossFit

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Get in and hit your CrossOver Symmetry early before 18.3!

Don’t forget to secure your judge for this evening. We had a ton of help last week and can’t wait to see more of our athletes throw down!

Warm-up

Warm-up (No Measure)

Open 18.3 Warm-Up:

3:00 Row/AB

45s Banded OH Stretch ea. Arm

45s Banded Posterior Shoulder Stretch ea. Arm

2 Rounds:

10 Sampson Lunge

15 Single Unders/Double Unders

10 Hollow Body Rocks

15 Single Unders/Double Unders

10 Push-Ups/Ring Dips

then….

3-4 Rounds:

20s Double/Single Under Practice

5 OHS (Ascending Weight)

3 BIG Kips + 5 Pull-Ups (Ring Rows)

5 Alt. DB Snatches

5 Ring Dips (Push-Ups)

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Teens (Ages 14-15) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

Cool Down

Metcon (No Measure)

Cool-Down:

5:00 AB at Recovery Pace (Alternating b/w Legs Only, Arms Only, and both)

Foam Roll Calves x 30-60s ea. Leg (Be gentle!)

LAX in Lat, Pec, & Shoulder x 30-45s ea.

CrossOver Recovery Series

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