GCCF

CROSSFIT GAMES 2018 OPEN WORKOUT
18.3

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
1) CAL SKI
2) 15 BAND PULLAPARTS (PURPLE)
3) 15 BANDED GOOD MORNINGS (RED)
4) 2X 5 BANDED SIDE STEP LEFT, 5 RIGHT (RED)
5) 10 CLOSE GRIP C2D PUSHUPS

WOD
FOR TIME:
25 CAL ROW
20 BURPEES
20 CAL ROW
15 BURPEES
15 CAL ROW
10 BURPEES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 3 STRICT PULLUP (ACROSS)
EVEN) 3 HIGH HANG (POCKETS) POWER SNATCH (ACROSS)

PARTNER WOD, 1 WORKS AT A TIME
AMRAP 14:00:
20 SLAM BALL 30/20
20 BOX JUMPS / STEPUPS 20″
20 GOBLET SQUATS 53/35
20 SWINGS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6 FRONT RACKED LUNGE (ACROSS)
EVEN) 3 PAUSE FRONT SQUAT (SAME WEIGHT AS LUNGE)

WOD
FOR TIME, 15:00 CAP:
30 PUSHUPS
30 TOES TO BAR
20 PULLUPS
20 TOES TO BAR
10 STRICT HANDSTAND PUSHUPS / MOD: 4 WALL WALKS
10 TOES TO BAR

COOL DOWN

5-Mar
WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 SETS, EVERY :20:
POWER CLEAN AND JERK (ACROSS)

WOD
6 ROUNDS, 18:00 CAP:
5 DEADLIFTS 225/155 (RX+ 275/185)
15 WALL BALL 20/14, 10′
30 DOUBLE UNDERS / MOD: 45 SINGLES

COOL DOWN

CROSSFIT GAMES 2018 OPEN WORKOUT
18.2

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) CAL SKI
2) 10 RING ROW
3) DOUBLE UNDERS / MOD: SINGLE UNDERS
4) 10 DB FLOOR PRESS (ACROSS)
SCORE IS TOTAL CALS, TOTAL DUBS AND DB WEIGHT ( # / # / # )

WOD
AMRAP 10:00:
10/7 CAL BIKE
15 SLAM BALL 30/20
15 PUSHUPS

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
12 ALT. SCORPION STRETCHES
12 ALT. S.L. BRIDGES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
3 BACK SQUATS (ASCEND)

WOD
AMRAP 14:00:
300/250M ROW
12 TOES TO BAR
21 BOX JUMPS 20″ / MOD: STEPUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 STRICT PULLUP + 2 PRESS (ACROSS)

WOD
FOR TIME, 20:00 CAP:
5 ROUNDS
5 STRICT HANDSTAND PUSHUPS / MOD: 2 WALL WALKS
20 SQUATS
5 ROUNDS
1 ROPE CLIMB / MOD: 5 PULLUPS
20 RUSSIAN SWINGS 53/35

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 CLEAN THRUSTER (ACROSS)

WOD
FOR TIME, 20:00 CAP:
30 HANG POWER CLEANS 95/65
30 BURPEES
20 POWER CLEANS 135/95
20 BURPEES
10 SQUAT CLEANS 185/135
10 BURPEES

COOL DOWN