Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Overhead Kettlebell Carry
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
20 Banded Good Mornings
5 Broad Jumps
A.
Three sets of:
3 Med Ball Slams + 1 MAX Vertical Throw
Rest 2 minutes between sets
B.
At the 0:00 mark…
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch
Sets 1-2: 3 reps @ 60%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75-80%
Sets 9-10: 1 rep @ 80+%
Let quality and feel determine the load. If you feel good, aim for 85-90%. If it’s not there today, stay around 75-80%. Goal is no misses during this portion.
Then, at the 16:00 mark…
For time:
20 Squat Snatches (185/125lbs OR 60%)
TIME CAP = 6 MINUTES
C.
CrossFit Open Workout 18.3
Two rounds for time of:
100 Double Unders
20 Overhead Squats (115/80lbs)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Dumbbell Snatches (50/35lbs)
100 Double Unders
12 Bar Muscle Ups
TIME CAP = 14 MINUTES
Modifications:
24 Ring Dips instead of Ring Muscle Ups
24 Chest to Bar Pull-Ups instead of Bar Muscle Ups
D.
Three sets of:
10 Landmine Twists Each Side
Rest 1-2 minutes between sets
Athlete Notes:
It’s that time of year again. We’ll be testing some old open workouts every so often, so why not start off with a classic that involves a bit of everything! Most of you will have to take breaks on the double unders, so this is one of those few times where it might be better to come into it with a plan so that you don’t burn out on the rings or bar. Ideally you’re looking to finish each set of double unders in 1-3 sets. For the overhead squats, if this is a weight that you’re comfortable with then you’re going to have to push to go unbroken to finish under the time cap. Otherwise, we’ll be treating this as a 14 minute workout and you’re looking to finish the overhead squats in 1-3 sets. For the ring and bar muscle ups, in a perfect world you’re finishing them unbroken, but we know that isn’t feasible for a lot of athletes so we’re saying that you should aim to finish them in 1-3 sets as well. The dumbbell snatches are something you all should be comfortable with so we’re looking for unbroken on those. At the end of the day, this is a tight time cap and you’re going to have to push the pace in order to finish it. If you hit this workout back in 2018 check your score and see how it compares!
Warmup done A. Done B. 40/50/55/55/61/61/61/61/61/61Kg % not Rx. Went by feel on wrist. Felt ok but didn’t want to push it. Happy to get a little work done. Focused on quality of movement/form and sequencing. B1. 3:41. Used 61Kg for this. Slow and steady singles. Felt ok on the wrist though I had a heavy wrap around it and taped thumb. Happy to get through this. C. 688 Rx Excited to do this again. 593 reps in 2018. DUs – 3 sets UB/1-3 trips for the other 3 sets OHS – all UB and quick RMU – 3/3/3/3; 4… Read more »
That is a solid improvement! Nice work
Thanks Hunter.
warm up ✅
a. Up to 215
2:14 @ 165 (71%)
b. 817 reps.
Warm up: done
A: done
B: 125-180 lbs
Feeling good
B2: with my 60% 3:43
C: 564 reps
37 more than 2018
D: done
A. Done
B. 155×2/175×2/185/195/205/215/225/235
B2. 3:00 RX (185)
C. RX 689 (5 rmu) .. this was an absolutely atrocious day of double unders. Gonna need to do 500 a day before every workout!
D. Done
Bad double under days are unfortunate, but they happen.
B1. Snatch: 95×3, 95×3, 100×2, 105×2, 110×1, 110×1, 115×1, 120×1, 125×1, 130#x1
B2. 3:23. 20 Squat Snatches @ 95#
C. 18.3. 452 reps. Made it through the last set of 100 DUs on the first round. Last time I did this I didn’t. I forgot how much of a chipper this was.
Solid work!