GCCF

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

CROSSFIT GAMES 2018 OPEN WORKOUT
18.1

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 3 ARM BAR LEFT, 3 RIGHT
2) 10 KNEELING KB B.U.PRESS 5L,R
3) :30 HOLLOW HOLD
4) 15 BAND PULLAPARTS

WOD
AMRAP 10:00:
15/12 CAL ROW
5 MUSCLE UPS / MOD: 5 RING ROW + RING DIP
20 KB SNATCHES 53/35

AFTERMATH
3 SETS
20 DB WEIGHTED STEPUPS 24/20″, 30s/20s
10 CLOSE GRIP CHEST TO DECK PUSHUPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
3 SETS, EVERY 2:30:
10 DB BENCH PRESS (ACROSS)
20 S.A. DB ROW 10L,R (ACROSS)

WOD
3 ROUNDS FOR TIME, 13:00 CAP:
50 DOUBLE UNDERS / MOD: 75 SINGLES
35 ANCHORED SITUPS
20 WALL BALL 30/20, 10′

AFTERMATH
10-15-20 DB DEADLIFTS (ASCEND)
5-5-5 STRICT PULLUP

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6  FRONT RACKED LUNGES (ASCEND)
EVEN) 6 BACK SQUATS (SAME WEIGHT AS LUNGES)

WOD
5 ROUNDS FOR TIME, 13:00 CAP:
20 RUSSIAN SWINGS 70/53
15 BURPEES

AFTERMATH
5:00 (EASY) BIKE OR ROW

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 X :30:
POWER CLEAN + PUSH PRESS

WOD
AMRAP 7:00:
10 POWER SNATCHES 75/55
3 BAR MUSCLE UPS / MOD: 3 C2B PULLUPS

AFTERMATH
3 X
10 PALLOF PRESS EACH SIDE
10 BARBELL ROLLOUTS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUAT (ASCEND)

WOD
6 ROUNDS, 20:00 CAP:
15 WALL  BALL 20/14, 10′
10 BURPEES
5 DEADLIFTS 225/155 (RX+ 275/185)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
3 FLOOR PRESS (ASCEND)

WOD
FOR TIME, 15:00 CAP:
1000M ROW
21 PUSH JERKS 115/85 (RX+ 135/95)
100 DOUBLE UNDERS / MOD: 200 SINGLE UNDERS
15 PUSH JERKS

COOL DOWN