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March 24 Saturday

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

March 23 Friday

CrossFit Games Open 11.6 / 12.5 / 18.5

* Mats: Athletes will use mats for 100# (drop from the top with mats only) * Hip crease must go below top of knee and lock out over head in line with the middle of the athlete's body * Squat clean thruster is allowed for taking the barbell off the floor * C2B Pull-up: Chest must clearly come into contact with the bar below the collarbone

* Scaled Jumping Pull-up: For jumping pull-ups, the bar should be set up so it is at least 6" above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, chin over bar.

March 22 Thursday

Deadlift 3-3-3-3

* Touch and Go, use mats. No drops from top! That was only for 18.4.

Row 1 km TT

* Rest 3 minutes then complete 50 Burpees for time

Burpees: 50 Reps for Time

* After 1k Row then 3 minute rest.

March 21 Wednesday

Muscle Up Progression Practice

* Choose MU or HSPU progression/practice

Handstand Push-up Progression Practice

* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.

Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU

* Practice Open standard HSPU

March 20 Tuesday

Power Snatch 3-2-2-1-1-1

* Use mats. Sets of 3 and 2 are touch and go.

AMRAP 10 mins: Run and Power Snatch

* Use mats for 95#. Choose a PS load that allows you to go UB or in 2 sets each round.

March 19 Monday

Back Squat 3-3-3

3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats

* 10 DB Hang C&J per arm each rd. Break up DB sets per arm as needed. Use mats.

March 17 Saturday

Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups

* As a team of 2 complete for time alternating one works while one rests. Sub 20 Supine Rope Climbs.

March 16 Friday

CrossFit Games Open 18.4

* Judges need to record time after each complete set of deadlifts for tie break. * DL: Athlete can have help to load their bar * Mats: Athletes will use three mats. One to stand on and two under the plates so the surface is level to account for any drops. (drop from the top with mats only) * HSPU: Must measure line per the scorecard standard (see the coach for tape measure and how to). Heels must both lock out over the line. Hands and head must be level. If you are using a mat or pad under your head the pad top must be even with the plates (no AbMat with Oly plates).

* Mats: Use 3 mats per athlete (one to stand on and two for bumpers) * HS Walk / Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the "rep".  If you come down from a HS walk you must start at previous 5 ft. line. * Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. Hands must leave the floor.  Feet must be no wider than shoulder width.  No snaking.

March 15 Thursday

Bench Press 3-3-3-3

AMRAP 12 mins: Rows and Push-ups

March 14 Wednesday

Snatch Balance 1-1-1-1-1

* Use mats. Scale to OHS practice.

Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

* Use mats

March 13 Tuesday

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk

* Use mats. Complex. Split or push jerk.

7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

* Use mats

March 12 Monday

Back Squat 4-4-4

3 RFT: Front Squats, Thrusters, Back Squats and Run

March 10 Saturday

Team Lifting: Deadlift: 3RM

* 8 minutes total for each person to find a 3RM Touch and go DL. No drops from the top. Teams of 2 share a bar.

Team WOD: AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and Rows

* As a team of 2 complete the AMRAP. Alternate each individual movement with your partner. Touch and go DL, no drop from top. Use mats.

March 9 Friday

CrossFit Games Open 18.3

* DB Snatch is alternating arm, w/switching hands occurring only below the top of the athlete’s head * DB must touch both heads on the ground at the bottom of each rep * Non-lifting arm or hand cannot contact the body * Standards for DU, MU and BMU are unchanged * For OHS athlete may squat snatch into the OHS provided depth range of motion is achieved

* TIME CAP: 14 minutes. If you hit time cap you will enter total reps as your score. * TIEBREAK: If 2 rounds are completed prior to the time cap, your score will be your total time, with no tiebreaker. If you are unable to complete the entire workout in the allotted time, the tiebreaker is your time at the end of the last set of 100 double-unders. * Judges be sure to record the time at each set of 100.

March 8 Thursday

FT: Hang Power Cleans, AbMat Sit-ups and Burpees

March 7 Wednesday

Snatch 1-1-1

* Use mats