Fridaaay 18.3

CrossFit Blaze – CrossFit

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Warm-up

Warm- LStart Total -BB Shrugged (No Measure)

3 minutes total

30 seconds of bike or row @ 75% effort

30 seconds easy pace

+

T-Spine mobility on roller for 2 minutes

Banded Pigeon for 2 min/leg

+

Overhead squat hold at bottom position – 3 x 10 seconds perfect hold

+

2-3 sets not for time:

5-8 Ring rows, focus on squeezing scaps in the back

20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders

10 Perfect air squats

WOD

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

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

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

Finisher

Tabata Abs for Days (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Bicycles

1:00 – V-ups

1:00 – Kick Sits or Opposite arm mountain climbers

Rest 2min