Friday 3/9/18

Friday 3/9/18

Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups

Competitors practice movements of the workout.
Non competitors warmup with 10 Alternating Turkish Getups.

Conditioning

CrossFit Open Workout 18.3

Rx Competitors

2 Rounds AFAP (14 minute time cap):

100 Double Unders
20 Overhead Squats
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Alternating Dumbbell Snatches
100 Double Unders
12 Bar Muscle Ups

Men use 115-lb. barbell, 50-lb. dumbbell
Women use 80-lb. barbell, 35-lb. dumbbell

Masters Competitors

2 Rounds AFAP (14 minute time cap):

100 Double Unders
20 Overhead Squats
100 Double Unders
12 Chest to Bar Pull-ups
100 Double Unders
20 Alternating Dumbbell Snatches
100 Double Unders
12 Chest to Bar Pull-ups

Men use 75-lb. barbell, 35-lb. dumbbell
Women use 55-lb. barbell, 20-lb. dumbbell

Scaled Competitors

2 Rounds AFAP (14 minute time cap):

100 Single Unders
20 Overhead Squats
100 Single Unders
12 Pull-ups
100 Single Unders
20 Alternating Dumbbell Snatches
100 Single Unders
12 Pull-ups

Men use 45-lb. barbell, 35-lb. dumbbell (or kettlebell)
Women use 35-lb. barbell, 20-lb. dumbbell (or kettlebell)

ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here: 18.3 Standards
Reps have been looking good the first couple of weeks; let’s keep it up.

I’ll highlight a couple of things that may be an issue:
1. The rope must completely pass under your feet the required number of times for the rep to count.
2. Overhead Squats – the hip must come below parallel and you must stand up fully with the bar still locked out.
3. Muscle-ups and Pull-ups must begin with the elbows extended and feet in the air.
4. Both heads of the dumbbell must touch the floor every rep, and the hand switch must be made below head level.
5. Overhead LOCKOUT requires knees, hips, and arm extended AT THE SAME TIME with the dumbbell overhead.

Failure to achieve these standards will result in a “NO REP” call by your judge.
Meet the standard.

Non Competitors
14 minutes AMRAP

100 Single Unders
20 Goblet Squats
100 Single Unders
12 Pull-ups/Ring Rows
100 Single Unders
20 Kettlebell Swings
100 Single Unders
12 Pull-ups/Ring Rows

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