10052020

3
Oct

10052020

Crossfit Garage – CrossFit

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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