The CrossFit Games Open 18.3 / 15.3

2 rounds for time of:

100 double-unders
20 overhead squats 52/36 kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 22,5/15 kg, alt.
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

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VARIATIONS

Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS (20 kg), chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches (15 kg)
Women perform single-unders, 35-lb. OHS (15 kg), chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches (10 kg)

Masters 55+:
Men perform 75-lb. OHS (34 kg), chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS (25 kg), chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

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Your time is your score. If you do not finish within the time cap, post 14:00 as score and rep amount into comments.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(15)
10 plyos
8 good mornings
6 hollow rocks
4 db hang clean and press

Metcon/*Rx(20)
Complete as many rounds as possible in 20 minutes of:
8 knee to elbow/*toes-to-bars
10 dumbbell hang clean and jerks 35/20-*50/35
14 / 12-cal. row

Finisher
Stretch and roll
drink beer or cider

7 minute AMRAP
10 STO 95/65
10 T2B
10 Pull-ups
10 OH squats

1 minute rest

7 minute AMRAP
( repeat above, adding 10 lb females, 20 lb males for STO )
115/75

1 minute rest

7 minute AMRAP
( same as above adding additional 10/20 lb weight )
135/85

• scale weight as needed, but do make sure you add weight for second/third AMRAP
• you may sub barbell for single arm STO with either KB or DB, 35/50 5 right arm, then 5 left arm, adding 5 lb females, 10 lb males each AMRAP

Score is TOTAL REPS

3-5 rounds, rest as needed, scale if needed:
1) 3-10 Strict C2B
2) 5-15 Strict Ring Dip
3) 15-25 GHD Sit-Up

A.
Warm up:
3 rds:
45s. Row
12 Air squat
12 Sit up
12 Ring row
12 Push up

B.
5 Rounds:
Max Shoulder press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds

C.
Row Conditioning
On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest

Basic conditioning

5 min of running around the gym
5 min of easy pace rowing
5 min of easy pace burpees

5 min of running around the gym
5 min of easy rowing
5 min of easy pace 5 push ups, 10 air squat, 15 sit ups

5 min of running around the gym
5 min of easy pace rowing
5 min of easy pace 5 pull ups, 10 lunges, 10 hollow rock

Total time is 45 min
Pidä rauhallinen tahti. Tämä on pk-treeni. Jos omistat sykemittarin
niin käytä ihmeessä. Jos sykkeet meinaavat nousta liiaksi niin hidasta tahtia"

Accumulate:
2:00 of Glute Marching
100 Double Leg Banded Leg Curls
100 meters each of Single Arm Farmer Carry (AHAP)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Squat(15)
week 5-add 10# to establish loads.

Metcon/Rx(15)
20-15-10
front squat 115/75-*145/95
box jump/step overs 24/20
then
30 hkr/kne/ttp/*ttb

Finisher
2 min quad stretch
2 min sh distraction
200 flutter kicks
30 sec six inch hold

5RFT
20 WB
20 SDLHP
20 Box Jump
20 KB Swing
Rest 1 minute after every round

Käytä 10 min tunnin jälkeen olkapäiden rullaukseen. Keskity etuolkapäihin, työstä noin 5 min per puoli ja huomaa elämänlaadun parantuminen. Työstettävän puoleisen käden voi viedä selän taakse ja koita pitää rintakehä lattiassa kiinni.