SATURDAY, MAY 4TH
Performance Warm-up
Run an easy mile
20 ankle rotations each direction. Try to draw a big circle with your toes without moving the rest of your leg.
3 easy rounds of:
10 double unders
10 empty bar overhead squats
10 ring rows
Take a few mins to practice muscle ups. Did into the muscle up course on thegetbetterproject.com that comes with your membership if you need some ideas.
Strength
Muscle ups
3 sets of 10 hanging scap lifts
3 sets of 10 ring kips
3 sets of 5 false grip pull ups (with band if needed) OR strict muscle ups (if you have them)
3 sets of 3 muscle up attempts OR max sets of muscle ups
*1-2 mins rest between sets.
Performance Notes
There are a ton of double unders in this workout, so if you have any issues with calves or ankles you should ask for a sub.
The key to doing well at this workout is staying relaxed for the double unders, and really getting into a meditative rhythm with them.
Performance
CrossFit Open workout 18.3
2 rounds for time of:
100 double unders
20 overhead squats at 115/85
100 double unders
12 ring muscle ups
100 double unders
20 alt dumbbell snatches at 50/35
12 bar muscle ups
*14 min time cap
Scaled Performance
CrossFit Open workout 18.3
2 rounds for time of:
100 single unders
20 overhead squats at 45/35
100 single unders
12 pulls ups
100 single unders
20 alt dumbbell snatches at 35/20
100 single unders
12 pull ups
*14 min time cap
**Use a band for pull ups if needed. You MUST be able to lower yourself under control. Hanging ring rows are also an option.
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Optional Conditioning
1 hour cardio of your choice
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Fitness Notes
There is a ton of jumping in this workout, so if you have any issues with calves or ankles please ask for a sub.
The key to doing well at this workout is staying relaxed for the jumping, and really getting into a meditative rhythm, then attack the other movements.
Fitness Warm-up
Run an easy mile
20 ankle rotations each direction. Try to draw a big circle with your toes without moving the rest of your leg.
3 easy rounds of:
10 hops
10 banded overhead squats OR air squats with arms reaching overhead
10 banded rows OR burpees
Fitness (bodyweight)
2 rounds for time of:
100 double unders OR 4in hops
20 banded overhead squats OR air squats with arms overhead
100 double unders OR 4in hops
12 banded rows OR burpees
12 dips
100 double unders OR 4in hops
20 tuck jumps
12 banded rows OR burpees
100 double unders OR 4in hops
12 dips
*14 min time cap
Scaled Fitness
2 rounds for time of:
100 hops
20 banded overhead squats OR air squats with arms overhead
100 4in hops
12 banded rows OR burpees
12 box dips
100 4in hops
20 tuck jumps
12 banded rows OR burpees
12 box dips
*14 min time cap
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Kettlebell/Dumbbell
CrossFit Open workout 18.3
2 rounds for time of:
100 double unders
20 overhead squats at 70/53 (10 each arm)
100 double unders
12 single KB/DB clean and jerks (each arm)
100 double unders
20 alt KB/DB snatches at 50/35 (10 each arm)
12 single KB/DB clean and jerks (each arm)
*14 min time cap