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18.5!

22
Mar

18.5!

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Bike or Row

Wrist/Ankle/Front Rack/Hip/Thoracic Mobility (athlete choice) – 5 Min

2 Rounds:

5 Scap Pullups, 5-10 Kip Swings

10 Single Arm DB Press (10 second overhead hold after last one)

20 second Hollow Hold

20 Second Arch Hold

3-5 strict pullups

Then:

2 Rounds

10 DB Single Arm Front Squat

10 hip hinge toe touch

10 Squat Jumps

Barbell/Pullup warm up (Close to go time)

3 Rounds

5 Empty Bar thrusters

2-4 pullups

Rest

2 rounds

5 Thrusters at working weight

2-3 Pullups at Rx for division

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35 lb

3 jumping chin-over-bar pull-ups

6 thrusters 45/35 lb

6 jumping chin-over-bar pull-ups

9 thrusters 45/35 lb

9 jumping chin-over-bar pull-ups

12 thrusters 45/35 lb

12 jumping chin-over-bar pull-ups

15 thrusters 45/35 lb

15 jumping chin-over-bar pull-ups

18 thrusters 45/35 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Cool Down

10-20 minutes on bike/rower at easy pace to flush legs out

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