4 rounds for time
15 cal air bike
12 side squats (cossack squats) alternating
10 C2B
8 ring dips

3 SETS
DB Floor press 3 x MAX ( 1st set hit 20-25 reps)
60sec Rest

3 SuperSETS
A) DB/KB Shrugs x10-12 (1sec hold on top)
B) DB Lateral Raises x10-12
90sec Rest

BACKBURNER 4 SETS
20sec OH
20sec Lateral
20sec 90
20sec Ski Jump
80sec Rest

PLANK
90sec Elbow Plank
30sec Rest
90sec High Plank
30sec Rest
90sec Elbow Plank

PUSH-UP
80-100 reps ASAP

OTM 14 min
Back squat x 2 + box jump x 2

Try to do back squat 75 % your body weight or 75 % 1 RM.

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

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

Tarkemmat ohjeet:

https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf

4 rounds (45 sec work 15 sec break)
Flutter kicks
Sit ups
Bicycle abs
Plank hold

Single-Arm Z-Press
5-7 sets of 8+8 rep (8 ea/s)

15 min

Wod
Treeni:
21-18-15-12-9
Overhead squat 45/30kg (max 50%)
Bar over burpee (tasajalka hyppy)

Hiki:
21-18-15-12-9
Front squat 45/30kg
Bar over burpee (vapaa ylitys)

Tc 14 min

Relay in teams of 3

0-14min
9x 300/250m row

14-28min
9x 500/400m bike

28-42min
9x 250/200m ski

*3 intervalls each person /ergo

2-3 rounds :

1min plank +30s side planks

Accessory work

EMOM for 10 minutes of:
6-10 Toes to bar