 Warm-up
800m Run Then Coach's Choice Metcon (No Measure) “Goat Day” On the 2 Minute x 10 Odd Rounds: Movement 1 Even Rounds: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than the day before the Open. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on every two minutes. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range. Mobility On the 2 Minute x 6 Odd Rounds: Compression Even Rounds: Stretching
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 Skill
Double Under and Triple Under Work Metcon (Time) 50 Over Head Walking Lunges (35/25) (1- 30 OHL, 2- Scale Weight, 3- No weight) 50 Wall Balls (25/20) (1- 30 Wall Balls, 2- 20/14, 3- 14/10) 30 Pull Ups (1- 15 PU, 2- Banded / Jumping / Ring Rows x 2) 30 Ring Dips (1- 15 Ring Dips, 2- 30 Deficit Push Ups, 3- Push Ups or Knee PU) 5 Muscle Ups (Ring or Bar) (5 C2B or PU and 5 Dips or Push Ups) 200 DU (1- 100 DU, 2- 50 S-S- D, 3- 200 singles) Accessory 3 Rounds 6-8 Tempo Bench Press 30X1 6-8 Tempo Dual DB or KB Prone Row 2111 3 Rounds Max Tempo Ring Row 2020 30-60 sec Ring Plank  Metcon (Reps)
15 Min EMOM Min 1 - 15 GHD SU (1-10 GHD SU, 2- 20 Med Ball SU (25/20), 3- 20 Ab Mat SU) Min 2 - 12 Hanging High Pulls (115/80) (1-8 Hanging High Pulls, 2- Scale wt, 3- HHP w/ KB) Min 3 - Max S2OH (115/80) (1-scale wt, 2- DB S2OH) Metcon (Reps) 10 Min AMRAP *Partner WOD Max 50m Shuttle Sprint Accessory Midline (Core work). Coaches choice.  Strength
Front Squat 15 mins to find 5RM, then 2 x 5 @ 90% Metcon (Reps) 3 Rounds (3 Mins) 3 Power Snatches (135/95) (1- 1 PS, 2- 95/65, 3- 5 KB SDLHP) 6 Over Head Squats (1- 3 OHS, 2- 95/65, 3- 10 Goblet Squats) Max Snatch Grip Deadlifts (KB DL) (1 Min) Rest Accessory 4 Rounds 12 Seated Band Leg Curls 10 Each Leg Lateral Lunges 5 Roll Outs  8am OLY and Intro
9am Advanced and Endurance Metcon (Time) 400 Meter Run (1- 300m, 2- 200m) 21 Front Squats (115/80) (1- 15 FS, 2- Scale Wt, Goblet Squats) 21 Burpee Box Jump Overs (24/20) (1- 15 BBJO, 2- BSO) 400 Meter Run (1- 300m, 2- 200m) 15 Front Squats (115/80) (1- 9 FS, 2- Scale Wt, Goblet Squats) 15 Burpee Box Jump Overs (24/20) (1- 9 BBJO, 2- BSO) 400 Meter Run (1- 300m, 2- 200m) 9 Front Squats (115/80) (1- 6 FS, 2- Scale Wt, Goblet Squats) 9 Burpee Box Jump Overs (24/20) (1- 6 BBJO, 2- BSO) 400 Meter Run (1- 300m, 2- 200m) *Barbell weight today should be something that you are capable of completing at least 21 repetitions unbroken when fresh. Skill Alternating On the Minute x 12 Odd Minutes: 8-12 Kipping Handstand Push-ups Even Minutes: 30 Seconds Max Double Under 10am Community WOD Metcon (Time) *Partner WOD "Run Annie , Run" 3 Rounds 800m Run (1- 600 (Church & S. Cobb), 2- 400m) 180 DU (1- 45 SSD/ per, 2- 180 Singles/ per) 180 Ab Mat SU  OPEN COMPETITORS
MetCon (Reps) Crossfit Games Open 18.1 (Ages 16-54) 20 Min AMRAP 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row MetCon (Reps) Crossfit Games Open 18.1 Scaled (Ages 16-54) 20 Min AMRAP 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row NON-OPEN COMPETITORS 20 Min AMRAP 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb Run to Wall SCALED 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb Run to wall  Warm-up
800m Run Then.... Coach's Choice Metcon (No Measure) “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than the day before the Open. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range. Mobility Coach's choice |
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