Primary Training Session
Warm-Up Primer
Two sets for quality of:
15/12 Calorie Machine of Choice
Followed by…
Two rounds of:
3 Bar Muscle Ups OR Strict Pull-Ups
6 Toes to Bar
9 Chest to Bar Pull-Ups
12 Russian Kettlebell Swings
Rest 60 seconds between sets
A.
“CrossFit Open Workout 18.3”
Two Rounds for time of:
100 Double Unders
20 Overhead Squats (115/80lbs)
100 Double Unders
12 Muscle Ups
100 Double Unders
20 Dumbbell Snatches (50/35lbs)
100 Double Unders
12 Bar Muscle Ups
Time cap: 14 minutes
B.
Ever 2 minutes for 12 minutes:
50ft Back Rack Walking Lunge
*Ascending Weight on each set. Looking to be challenging and unbroken. That being said if your knees are crashing into the floor and you have no control, you have gone too heavy. No belts allowed so adjust weights according.
*Time is flexible here, this might need to be 2:30. Don’t be stuck to 2:00
Goal is to increase by 2-3% on weight used January 7, 2022.
C.
For time:
100 Toes to bar
Every break including 3, 2, 1 GO! Perform 50-foot Farmers Carry (32/24kg)
12 minute time cap
Athlete Notes:
The open is right around the corner, so why not make you guys test a couple that we’ve seen in the past, especially on a Friday when we expect most of you to hit them! If you’ve done this workout (and took notes like the good athletes you are) look back to what you did last time. How did you break things up? Where did you get most fatigued? What did you do well? What did you struggle with? The best part about open workouts are that we can look compare ourselves to the best in the world!
For those of you hitting this for the first time, say goodbye to your shoulders! Between the sets of 100 double unders, and all the movements in between, your shoulder endurance, and even forearm endurance, is really going to be tested here. As always with double unders, we never tell people to plan to break. You will likely trip at some point. That becomes your break. Try to stay smooth and relaxed through them in order to save your shoulders. Flexing and squeezing the handles will do you no good. For the overhead squats, if doing 20 in a row blows you up, then it’s ok to break these into 2-3 fast sets. But, if you set the bar down, you can’t stare at it too long. The ring and bar muscle ups will be what trip most people up. Ideally you are finishing all of them in 1-2 sets, but if you’re still learning or this volume is just too high, then work through them as best you can. We’d like to see everyone (as best as possible) keep the workout as it’s written, pending you’re able to do the movements. It will give you a good gauge as to where you’re at! The final movement is the dumbbell snatches. These should be unbroken and almost mindless. We’ve all used the 50/35lb dumbbells enough now to where this should just be a minor speed bump to the rest of the workout! Have some fun and test yourself today! Let us know what you tried, what went well, and what you would’ve done different!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Power Strength Accessory Option
Four sets of:
Hang Dumbbell Power Cleans x 10-15 reps
followed by….
Hand Over Hand Rope Sled Pull 50-70 Feet
followed by….
30 Second Hang From Pull Up Bar
Rest as needed
Engine Accessory Option
Every 9 minutes, for 27 minutes (3 sets of):
400 Meter Run
15 Bar Facing Burpees
2-3 Legless Rope Climbs
30/22 Calorie Assault Bike
1-2 Legless Rope Climbs
15 Bar Facing Burpees
400 Meter Run
*We are accumulating some solid legless rope climb volume here, please do not risk injuring yourself, that is why we made it your choice to do 2-3 and 1-2.
Gymnastics Skills Accessory Option
Every 90 seconds, for 6 minutes, (4 sets) of:
25 Foot Handstand Walk + Turn Around + 25 Foot Handstand Walk
followed by…
Every 90 seconds, for 6 minutes, (4 sets) of:
7 Chest to Bar Pull Ups + 3 Bar Muscle Ups
Engine Accessory Option
Twenty-five sets of:
30 second Assault Bike at 30 min test + 5-6 RPM
30 seconds rest
After the 25th set, rest 2 minutes, then…
Every minute, on the minute, for 5 minutes:
12/9 calorie Assault Bike SPRINT