Crossfit Garage – CrossFit
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
– One DB used for C+J (5 reps per arm)
Scores:
Round Men Women
1 32 30
2 64 60
3 96 90
4 128 120
5 160 150
6 192 180
7 224 210
8 256 240
9 288 270
10 320 300
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Bright Spot
Toes-To-Bar
Intended Response
1. Pacing
2. Grip
3. Transitions
– Find a deliberate pace from the start; something just under threshold effort
– The movement likely to break down first is T2B; have a plan in place for breaking up reps before resorting to singles (unless you decide to perform singles from the beginning). Exp: 6/2, 5/3, 4/4, sets of 2, etc. Avoid doing 8 unbroken if it means you’ll be doing singles the next round; stay consistent.
– DB HPC + Jerk: Breaking 5/5 is ok, if it means it will give athletes a brief rest. Use your empty hand for momentum on the clean
– Row: Don’t overthink it; get in and out of the rower with control and stop freaking out about the straps (keep them semi-loose for easy transition). RELAX the arms (especially after coming from DBs) – drive with the legs. Extend the hips. Pull strong with your arms, relax your grip. Proud back. Big breaths.
Mindset: Stay steady and keep breathing. You can’t win this workout in the first 6 minutes, but you can definitely lose it. Don’t dwell on the ‘burn’ – it is only temporary. Finish STRONG: Athletes who can keep composure for first 16 minutes, then push hard for the last 4, will end with a great score.
Goal: 6-10 Rounds