Sunday 180318 – Partner Workout

RX’d
EMOM for 10 Minutes
Odd: 30sec Hollow Rock + Max Effort Handstand Hold
Even: 40sec Russian Twist
 
Three Rounds for Reps:
AMRAP in 2 Minutes
Calorie Row*
AMRAP in 3 Minutes
15 Synchro Deadlift** (185/125)
15 Ring Dip
Level II
EMOM for 10 Minutes
Odd: 30sec Hollow Rock + Max Effort Handstand Hold on Wall
Even: 40sec Russian Twist
 
Three Rounds for Reps:
AMRAP in 2 Minutes
Calorie Row*
AMRAP in 3 Minutes
15 Synchro Deadlift** (135/95)
15 Assisted Ring Dip
Level I
EMOM for 10 Minutes
Odd: 30sec Hollow Rock + Max Effort Pike Hold on Box
Even: 40sec Russian Twist
 
Three Rounds for Reps:
AMRAP in 2 Minutes
Calorie Row*
AMRAP in 3 Minutes
15 Synchro Deadlift** (95/65)
15 Assisted Push-up

Post total calories + deadlifts + ring dips to comments.

Notes:
*One working at a time on the rower
**Athletes must meet at the top of the deadlift, split ring dips between athletes (one working at a time)

Saturday 180317

RX/Performance
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
 
500 Meter Row
15 Ring Dips
30 Russian Kettlebell Swings (70/53)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings (70/53)
500 Meter Row

Level II
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
 
500 Meter Row
15 Box Dips
30 Russian Kettlebell Swings (53/35)
40 Double Unders
15 Box Dips
30 Russian Kettlebell swings (53/35)
500 Meter Row

Level I/Fitness
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
 
400 Meter Row
15 Push Ups
30 Russian Kettlebell Swings
40 Single Unders
15 Push Ups
30 Russian Kettlebell swings
400 Meter Row

Saturday 180317 – Open Workout 18.4

RX’d

For Time: 21-15-9

Deadlift (225/155)
Handstand Push-up; then

21-15-9

Deadlift (315/205)
50′ Handstand Walk
Scaled

For Time: 21-15-9

Deadlift (135/95)
Hand-Release Push-up; then

21-15-9

Deadlift (185/135)
50′ Bear Crawl
LII Alternate (Not Official)

For Time: 21-15-9-15-21

Deadlift (165/115)
Hand-Release Push-up

There is a 9:00 Time Cap to this workout. Click here for strategies + tips from Coach Colin. Post scores to games.crossfit.com. Before arriving please familiarize yourself with all movement standards and how to measure for handstand push-up standards.

Friday 180316 – Open 18.4

RX

A.

WORKOUT 18.4
21 deadlifts (225/155)
21 handstand push-ups
15 deadlifts (225/155)
15 handstand push-ups
9 deadlifts (225/155)
9 handstand push-ups
21 deadlifts (315/205)
50-ft. handstand walk
15 deadlifts (315/205)
50-ft. handstand walk
9 deadlifts (315/205)
50-ft. handstand walk

 

Scaled

A.

WORKOUT 18.4
21 deadlifts (135/95)
21 hand-release push-ups
15 deadlifts (135/95)
15 hand-release push-ups
9 deadlifts (135/95)
9 hand-release push-ups
21 deadlifts (185/135)
50-ft. bear crawl
15 deadlifts (185/135)
50-ft. bear crawl
9 deadlifts (185/135)
50-ft. bear crawl

Masters

A.
WORKOUT 18.4
21 deadlifts (185/115)
21 push press (95/65)
15 deadlifts (185/115)
15 push press (95/65)
9 deadlifts (185/115)
9 push press (95/65)
21 deadlifts (225/165)
10 handstand push-ups
15 deadlifts (225/165)
10 handstand push-ups
9 deadlifts (225/165)
10 handstand push-ups 

Programming Notes:
There is a 9 minute time cap. Here is the official score card.

Friday 180316

RX’d
Overhead Squat 5x5x75%
 
4 Rounds for 16
16 Kettlebell Swing (70/53)
Row 400m
Level II
Overhead Squat 7-7-6-6-5-5-5-5-5
 
4 Rounds for 16
16 Kettlebell Swing (53/35)
Row 400m
Level I
Overhead Squat 7-7-6-6-5-5-5-5-5
 
4 Rounds for 16
16 Russian Kettlebell Swing (53/35)
Row 300m

Post time to comments.

Thursday 180315

RX/Performance
Every 10 minutes, for 40 minutes (4 sets) for times*:
Row 500 Meters
Run 800 Meters
50 Double-Unders

Level II
Every 10 minutes, for 40 minutes (4 sets) for times*:
Row 500 Meters
Run 800 Meters
25 Double-Unders

Level I/Fitness
Every 10 minutes, for 40 minutes (4 sets) for times*:
Row 400 Meters
Run 600 Meters
50 Jumping Lunges

Programming Notes:
*Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

Thursday 180315

RX’d
EMOM for 10 Minutes
Odd: 25′ Handstand Walk
Even: 3-5 Muscle-up
 
 
 
AMRAP in 11 Minutes
30 Hang Power Clean (95/65)
45 Sit-up
60 Burpee Over the Bar
Level II
EMOM for 10 Minutes
Odd: 25′ Assisted Handstand Walk
Even: 3-5 Jumping Muscle-up
 
 
AMRAP in 11 Minutes
30 Hang Power Clean (75/55)
45 Sit-up
60 Burpee Over the Bar
Level I
EMOM for 10 Minutes
Odd: Handstand Walk Practice, Pike on Box
Even: 3-5 Toe-to-Bar + 3-5 Dip on Box
 
AMRAP in 11 Minutes
30 Hang Power Clean (65/45)
45 Sit-up
45 Burpee Over the Bar

Post rounds plus reps to comments.

Wednesday 180314

RX/Performance

A.

Take 20 minutes to build to today’s 2-RM Bench Press
 
 
 
 
 
 
 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips
Level II

A.

Take 20 minutes to build to today’s 2-RM Bench Press
 
 
 
 
 
 
 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (185/135 lbs)
12 Dumbbell Push Press (40/25 lbs)
12 Box Dips
Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side

B.

Complete as many rounds and reps as possible in 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings

Tuesday 180313

RX/Performance

A.

Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B.

For time:
40/30 Calories of Rowing
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)
Level II

A.

Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.

B.

For time:
50/30 Calories of Rowing
400 Meter Run
10 Front Squats (135/95 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (135/95 lbs)
Level I/Fitness

A.

Every 2 minutes, for 18 minutes (2 sets of each):
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111
 

B.

For time:
40/30 Calories of Rowing
400 Meter Run
20 Goblet Squats
40 Jumping Lunges
Programming Notes:
Click here.
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