1. Warm-up
AMRAP 4 Minutes
5 Burpees
10 Kettlebell Swings 53/35lbs
2. Lift
5×3 Squat Clean
Drop and Reset (Start around 80%)
3. Met-Con
5 Rounds:
20/12 Calorie Bike
16 Dumbbell Front Rack Lunges 50/35s
12 Kipping Handstand Push-Ups
4. Interval
10 Rounds
Ski 300/250m
Rest :60
Regionals/Games Extra Piece:
5. Gymnastics
EMOM for 20 Minutes
2 Strict Muscle Ups in vest
4 Strict Deficit Handstand Push-Ups (4-8″) in vest
Alternate movements each round.
Scenario #2 – 18.1 repeat:
1. Primer
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm.)
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.
2. 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
Men use 50-lb. dumbbell, Women use 35-lb dumbbell
For workout variations go the the CrossFit Games link HERE
3. Interval
10 Rounds
Ski 300/250m
Rest :60
4. (Optional) Lift
5×3 Squat Clean
Drop and Reset (Start around 80%)
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