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! Work on those MU and BMU
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
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