Box Brief:
If you have not completed 18.1 complete it today. If you have completed 18.1 use this alternate workout as recovery.
Metcon
Crossfit Games Open “18.1”
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbellIntent: 18.1 is about pacing and managing your ab and grip fatigue early. Treat this workout as you would any other 20-minute triplet and start off slow and adjust your pace as you progress. Keep your heart rate manageable, below 92% until the final 2 rounds. Also, this is a relatively new DB movement, but luckily we perform lots on unilateral work so be confident in your ability to navigate this “new” movement. Have fun and don’t stress about the end result!
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbellIntent: 18.1 is about pacing and managing your ab and grip fatigue early. Treat this workout as you would any other 20-minute triplet and start off slow and adjust your pace as you progress. Keep your heart rate manageable, below 92% until the final 2 rounds. Also, this is a relatively new DB movement, but luckily we perform lots on unilateral work so be confident in your ability to navigate this “new” movement. Have fun and don’t stress about the end result!
Alternate Metcon
1) Assault Bike Intervals: 5 x 500 Meters @70%. Rest 60s.
2) Farmer Carry: 4 x 100 Meters. Rest 60s.
3) Run Intervals: 4 x 200 Meters. Rest 60s.
*complete all sets of each movement before moving on
2) Farmer Carry: 4 x 100 Meters. Rest 60s.
3) Run Intervals: 4 x 200 Meters. Rest 60s.
*complete all sets of each movement before moving on
Intent: The intent today is much like last Thursday, recovery. Low intensity work facilitates recovery and improves your aerobic system. If you have not completed 18.1 complete it today. If you have completed 18.1 use this alternate workout as recovery.
$ Out
1) Barbell Single Leg RDLs: 3×8 ea
2a) Banded Plank Row: 3×10 ea
2b) DB Rolling Tricep Extensions: 3×15
2a) Banded Plank Row: 3×10 ea
2b) DB Rolling Tricep Extensions: 3×15