Announcements

The 2018 CrossFit Open starts Thursday at 7PM! Watch the Live 18.1 Announcement at the video link below.

Read the 2018 Vintage Open Primer.

Judging Reminder: Every athlete competing in the Open needs a registered judge to count reps, ensure range of motion standards are met, and record your final score. Everyone is encouraged to take the Online Judges Course at https://oc.crossfit.com ($10). Having lots of judges available ensures the Friday Night Events run smoothly and you’ll earn Judging points for your Vintage Open team! If you don’t have a CF-L1, you must take the 2018 Judges Course, even if you took the course in past years.

CrossFit

Warmup
3 rounds
1:00 bike
1:00 seated forward fold
5 Hollow Swings

Primer
2-3 Rounds
Row 10/8 Calories
2-4 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled
Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Competitor Extra
Judge a buddy’s workout.
Then
20:00 slow and steady on any machine

The goal here is to decompress from the Open WOD but also to get the body right to train hard next week.

QuickFit

Warmup
2 Rounds
20 Floor Sweeps
10 Med Ball Squats
5 Burpees

WOD
AMRAP 15
10 Wall Balls
20/15 Heavy Jump Ropes
250m Row

Core
:40-:30-:20
Side Hold Plank, each side (:40 right, :40 left, :30 right, etc)