“People claim to want to do something that matters, yet they measure themselves against things that don’t, and track their progress not in years but in microseconds. They want to make something timeless, but they focus instead on immediate payoffs and instant gratification.” –Ryan Holiday
9 Min AMRAP:
Buy In: 800m Run
15 Hang Power Snatch S(45/35) RX(75/55)
15 Burpees Over the Bar
-6 Mins Rest-
9 Min AMRAP:
15/12 Cal Bike
15 Push Ups
15 GHD Sit Ups to Parallel
As we start the final week of the Open, the cumulative volume and intensity over the last 4 weeks has been pretty significant. This week is meant to be more of a fun, deload week, with more variety, a lower overall intensity, and little to no strength work.
For today’s 9 minute time domain, the goal is to move at a smooth and consistent pace for 9 minutes. Choose a weight for the hang power snatches that you could do 20+ reps in a row of when fresh. You will likely want to break this up into 2 sets each time, and then try to keep a moderate pace on the burpees. The upstairs AMRAP will force you to pace this via the transitions between movements. See how long you can keep the sit ups and push ups unbroken for.
**If you are retesting 18.4 today, you must start your workout with the class warm up or workout. We will be using a 9 min clock for the warm up and both parts of the workout, so it matches up perfectly with the 9 min time domain of 18.4. This will ensure that the retesting doesn’t conflict with what is going on in class.
For Time: (15 Min Cap)
Double Unders S(1/2 Reps or Double Taps)
Wall Balls S(14/10) RX(20/14)
Rope Climbs S(2-2-1-1 or 1:1 Lowers)
3 Rounds of:
3 DB Weighted Jefferson Curls
10 Side Plank Rotations/Side
10 Plank K2E on Sliders/Side
Today’s workout follows a descending rep scheme which means we want to start off by pacing, and then try to pick up the intensity as we get into the 3rd and 4th rounds. For the wall balls, choose a weight that you can do 20+ reps in a row of when fresh. During the workout you will probably want to break this up into sets of 10. On the rope climbs, feel free to scale to less reps or even work just part of the way up the rope. If you aren’t making it halfway up the rope, then you can scale to the rope lowers.
We will finish the day with a nice Core WOD to help loosen up the low back and get everything feeling good again after the heavy deadlifts of 18.4.
20 Min EMOM (4 Rounds):
Min 1) 6 Thrusters S(75/55) RX(95/65) + 6 Chest to Bar Pull Ups S(Pull Ups)
Min 2) 15 Box Jumps S(20/16) RX(24/20)
Min 3) 6 Power Cleans + 6 Front Rack Lunges S(75/55) RX(95/65)
Min 4) 15/12 Cal Ski S(12/9 Cals)
Min 5) Rest
Today’s EMOM is not meant to be super taxing, and should primarily serve as skill prep for Friday’s Open workout. We still have yet to see thrusters, chest to bar pull ups, box jumps, and lunges in this year’s Open, and those have all been staples in previous Open workouts. The volume of each movement is purposely kept very low today, and the goal is to move as perfectly as possible. The hardest station by far should be the ski erg, and you will definitely have to ramp up the intensity here to finish the required cals under a minute.
You also have a minute rest immediately after which allows you to recover well for the next round. The barbell movements should be on the lighter side today. Every set should definitely be unbroken.
“World Series of Poker”
25 Min AMRAP: (In teams of 2)
Hearts – Russian Swings S(53/35) RX(70/44)
Spades – Broad Jumps
Diamonds – Slams RX(30/20)
Clubs – Cal Row
Joker – 100m Sled Push (empty)
*Teams will double the value of the card and then share the reps, with one person working at a time.
The “Deck of Cards” format is a fan favorite. In this format, each card chosen represents an exercise (the suit) and the number of repetitions. Today’s will be a partner version where each card value will be doubled, and then you and your partner will share those reps between you, with one person working at a time. Face cards are valued at 10 and Aces have a value of 11. Each number will be doubled though, so those would actually correspond to 20 or 22 reps that you and your partner would share in order to get credit for that card. The team with the most cards at the end of the 25 minutes is the winner, regardless of the face value of those cards.
Go lighter on the swings and slams today, so you still feel good going into tomorrow’s Open workout.
“Open WOD 18.5” – Announced Thursday Night at 8 PM. Join us Friday Night at 6 PM for our FINAL Friday Night Bar Fights (No 5 PM Class)
Surprise WOD! TBD after Thursday’s Open Announcement.