Friday, January 21

19
Jan

Friday, January 21

Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM x 8

Min 1: :40 Single Unders —> Double Unders

Min 2: 10 Air Squats —> 10 PVC Overhead Squats

Min 3: 10 Scap Pull-ups —> Kip Swings

Min 4: 8 DB SDHP (per arm) —> 4 DB Snatch (per arm)

*Repeat with second movement*

Skills

Following general warmup, take up to 20:00 to review P.O.P and modification options for each movement. Take this time to determine a game plan specific to each athlete’s current capacity and set up for success!

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes
SU 1:1

– barbell received from ground for OHS

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Bright Spot

Double-Unders

Overhead Squat

Ring Muscle Up

DB Snatch

Bar Muscle-ups

Dips

Cool Down

1:00 KB Calf Smash/Side

1:00 Banded Lat Stretch/Side