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Here we go! Our final attempt at the last workout of the 2018 CrossFit Open..give it everything then get ready to back off the intensity for a few weeks as we start our build up to the first CrossFit Total to be held on Friday 29th June. This Open has been a great series of tests that allow yourself and your coaches to have a look at areas of strength and weaknesses that we can develop and remodel together. Every athlete is different and our check lists differ from one another. The Open wods have given us a snap-shot of everything that is good and bad and will give us a road map for the next few months to build a stronger, faster better you.

WOD

” 18.5 “

3 Thruster (45/30)/SCALED (30/20)
3 Chest-to-bar Pull-Ups/ Jumping Chin Over bar Pull Ups
6 Thruster
6 Chest-to-bar Pull-Ups
9 Thruster
9 Chest-to-bar Pull-Ups
12 Thruster
12 Chest-to-bar Pull-Ups
15 Thruster
15 Chest-to-bar Pull-Ups
18 Thruster
18 Chest-to-bar Pull-Ups

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

So Dave Castro has given us 3 workouts to ‘choose’ from..which could mean we do em all .Thrusters, pistols , wall balls, pull ups and box jumps will most probably feature so get the coaches to refine your movement so you can grab an extra rep or steal a second or two ????????????

WOD

“ Goat Day ”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Use today to work on breathing rhythm and body positioning. Without too much guess work we can be assured that Thrusters will feature for 18.5 , and that it will hurt. But a little less so if we regulate our power output and force distribution to match the load and time requirements of the task.

Strength

EMOM 10

Odd: 30 sec Pistol Squat/progression

Even : 30 sec Cal Row

WOD

” Seconds Out “

7 DB Thruster (22.5/15)

14 Box Jump Over (60/50)

5 rounds

Wednesday and theres no let up. Moving into the last workout of the Open we have real momentum,. Attack this wod with venom, and move like you have the meanest judge standing by you ;-)

Strength

Every 2 minutes

SG High Pull +

Hang Squat Snatch +

Squat Snatch +

Overhead Squat

(Build)

WOD

” Chew The Phat “

60 m DB OH Walking Lunge (22.5/15)

50 Alt DB Snatch

40 Wall Ball (9/6)

30 Chest to Bar Pull Up

20 G 2 O (60/40)

10 Squat Snatch

CAP 18

18.4 Done and Dusted! One more workout left in this massive month and a half of competitive exercise! Enjoy this week, most importantly rest and restore the bits that are aching. Try something different and call it active rest (swim, jog, climb, paddle or ride) and hit a hot yoga class. We will be working on mostly what we haven’t seen in the Open but will also do a few workouts using all we know and are good and bad at. Keep it up!

Strength/Skill

E 2 M

3 Thruster (build)

3 Weighted Pull Up

WOD

” Tabata This “

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Compare to : 22/5/2017

Huge performances from everyone on Saturday morning in this brutal Open workout asking for progressively heavier deadlifts the deeper into the wod we go. Today we get another crack at it, but beware of the need to be fully recovered from Saturdays effort. Work with the coaches on putting in a thorough warm up including stretching, rolling and flossing of your posterior chain. Coaches Markos, Donny, Matty and Roman need you guys to be smart in your application to this workout as we need you to fight another day! Good luck you Mighty Red Skulls!

WOD

“ 18.4 ”
21 Deadlift (102/70) SCALED (61/36)
21 Handstand Push Up / SCALED Hand Release Push Up
15 Deadlift
15 HSPU
9 Deadlift
9 HSPU
21 Deadlifts (143/93) SCALED (83/61)
50-ft. Handstand Walk SCALED (50 ft Bear Crawl)
15 Deadlift
50-ft. Handstand Walk/ Bear Crawl
9 Deadlift
50-ft. Handstand Walk/ Bear Crawl

Time Cap: 9 Minutes

Use today to practice what may be coming up over the weekend. Our Picks : HSPU’s, Wall Balls, Deadlifts, DB lunges..or a MOBILITY sesh to free yourself up from joint or muscle restrictions.

 WOD

“ Goat Day ”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

With only 2 workouts left in the Open we focus on perfecting our movement, and restoring and fuelling our bodies for the weekend. Then its time to rejoice and celebrate at our annual Awards Night . This Unmissable Event will be held  on Saturday April 7th at 730pm where we reward and acknowledge those that have won and lost, tried and failed, but never gave up and stayed to cheer on others around us in this wonderful community of awesomeness called CFN. Pencil in the date and lets get ready to PARTAAY!

Strength 

E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Cluster (Squat Clean Thruster )

*Build

WOD

” Rope and Steel “

Run 800 m

9 Squat Clean (60/40)

3 Rope Climb

Run 400 m

15 Squat Clean (50/35)

2 Rope Climb

Run 200 m

21 Squat Clean (42.5/30)

1 Rope Climb

CAP 18

With only 2 workouts left of the Open we still have a few movements left. We may get handstands, deadlifts or even pistol squats.. The coaches are delighted and amazed how many of you have moved well outside your comfort zones and attempted the challenges faced in the Rx’d division. This will only make you better!

Strength 

EMOM 10

Odd : 30 s Handstand Walk/ Progressions

Even : 30 s Pistol Squat/Progressions

WOD

” Dam Builder “

10 to 1 reps of

Deadlift (100/70)

HSPU

Toes To Bar

Compare to : 10/1/2018

The very challenging and high skill dependant 18.3 is done and dusted! Workouts like this one pop up every year in the Open and they severely test our skill set or lack of it. But when repeats or retests come months or even years later we almost always show greater strength , skill and speed. CrossFit is humbling and very difficult at times. But we learn these pull ups , double unders, muscle ups and heavy squats and have great fun along the way. Perseverance..Now for them wall balls ;-)

Strength

EMOM 10

Odd : 7 DB Thruster (choose a weight)

Even : 14/12 Cal Row

WOD

” Fireball “

21-18-15-12-9-6-3 reps of

Power Snatch (35/25)

Wall Ball