Announcements

Congratulations on completing the first weekend of the 2018 Open! Remember to submit your scores to the CrossFit Games website/app by 7PM on Monday! Read more in the Vintage Open Primer article.

CrossFit

Open Cycle – Week 2 – Day 1

Warmup
3 Steady Rounds
6 Strict Ring Dips
9 Russian KB Swings
12 Box Step Ups
then
Foam roll upper back

Strength
Squat Clean 5×3
Drop and Reset each rep
(Start around 80%)

WOD
3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups

Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.

Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx

Competitor Extra
6 Rounds
15 KB Swings 53/35lbs
15/10 Calorie Row
Rest :90

QuickFit

Warmup
2 rounds
10m Duck Walk
200m run
10m Duck Walk

WOD
Every 3:00 for 15:00
Run 200m
9-12-15-18-21 Wall Balls
Gym Length hand over hand standing sled pull

Core
1:00 GHD Hold
1:00 Candlesticks (slow and controlled)
:30 Hip Bridges/side