Friday 030918

CrossFit Brunswick – CrossFit

Box News: 18.3 looks like a beast! Is this the week Team Squattin 4 Cinnamon Rolls goes down?!

-We will continue our Open Schedule today with a *suggested* warm-up and ‘Heat’ sign-up board for everyone to do 18.3! Be sure and stick around to cheer on your fellow athletes!

-Reminder that we will NOT be having our monthly Free Friday & Social this month.


Here. We. Go. Muscle ups. Overhead squats. Snatches. Double unders. This is YOUR TIME to make moves on PR’s! #Castroiscrazy #whatshoulders #lashesonlegs #handsgonnarip #18point3

Warm-up

***SUGGESTED WARM-UP***

5min Assault Bike or Row

Then, 5min Active Shoulder Mobility

Then, 5min Jump Rope Practice

Then, 5min Pull-up/Muscle-up Progression

*Today might the day you get your FIRST Muscle-up or Pull-up!!)

Then, 3 Slow Rounds

30 Jump Rope

5 OHS

30 Jump Rope

3 Pull-ups

30 Jump Rope

6 Alt DB Snatch

30 Jump Rope

3 Pull-ups

*Increase in weight/difficulty to match your standard for today across 3 rounds*

Metcon

ATHLETES!!! Good luck today and let’s see some firsts!! Whether you are in the Open or Not, below is a guide for scaling/modifying for Friday Night Lights.

1) If you have Ring and/or Bar Muscle-ups, OR ARE CLOSE TO GETTING THEM, feel free to go RX or Scaled.

2) The Scaled version calls for STANDARD Chin-Over-The-Bar Pull-ups and will be a great workout by itself.

3) If you do not have Pull-ups yet, we will use the “Masters Scaled” variation of the workout for a 3rd “Modified” bracket of athletes.

All three workout variations are listed below.

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 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

Leave a Reply

Your email address will not be published. Required fields are marked *