Dips
4x8r
Go every 90s.
Any variation(Ring dips, Fixed dips, Bench dips)

For Time:
30 Dumbbell Thrusters 22,5/15kg
70/50 Calorie Row
150 Double Unders / 225 Single Unders

Tc 15min

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

EMOM 8
1) 10 Hanging Knee Raises + Max Hanging
2) Rest

4 SuperSETS:
A) DB/KB Shrugs x8-10 (1sec hold on top)
B) DB Lateral Raises x8-10
90sec Rest

4 Rounds YGIG
30 sec DB’s Bicep Curl (*
30 sec Plate Carry (Elbows 90 °)

*1st) Palms Up
2nd) Palms Down
3rd) Hammers
4th) Zottman Curl

FOR TIME
Double Unders
50-40-30-20-10
Plank
40-45-50-55-60 sec
(Single Unders 100-80-60-40-20)

10 rounds for time:
12 Deadlift
9 Hang power clean
6 STOH

(Rx: 50/35kg)

Time cap: 25min

Romanian DL ( 15 mins )

3 x10reps
- perfect form
- each set should be challenging
- stay within 10% difference comparing to the weight of the first set
- 2-3 mins rest btw sets

Kipping complex 5 sets
1-3 strict pull up + 1-5 Kipping pull up
Upgrade: 1-3 strict c2b + 1-5 Kipping c2b + 1-3 bmu
Scale: 3 kip swing + 1-3 half way Kipping pull up

Holds:
EMOM 10
1. Pull up top hold 10-30sec
(Upgrade front lever (Bar tucked))
2. 10-15sec dip top hold + 10-15sec dip bottom hold
- rings/ between boxes

4 rounds of volume!
20 Band pull down (stick + Band)
30 banded triceps, fast reps

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