WOD

The third workout of the OPEN has been released! Read the strategy guide below to learn how to best attack this specific workout; nutrition, warm-up and game plan

CrossFit Open WOD 18.3 Strategy Guide

With the CrossFit OPEN in effect, each Friday through March we will be doing “Friday Night Lights” at SDA. 4pm class will be cancelled for set-up, and then we will run the OPEN WORKOUTS from 5-730pm on Fridays. There will be heat times listed on the board, and you will sign up for a heat time-slot and a judge. You can also do the workout at any regularly scheduled class on Friday. Even if you are not registered for the OPEN, you can come do the workout during the allotted heat times.

—————–

2 Rounds For Time (14 min cap):

100 Double-unders
20 OHS (115/80)
100 Double-unders
12 Ring Muscle-ups
100 Double-unders
20 DB Snatch (50/35)
100 Double-unders
12 Bar Muscle-ups

———————

STRONG PROGRAM

A. Pull-ups – 5 x 3
***Two progressive sets then 5×3 at the same weight
***Increase weight following week when you make all 5×3 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 6-9 rep range
(with the same weight for all sets)

Dips OR Push-ups x 6-9 reps
Rest 1-2 min
Rear-Foot Elevated Split Squats x 6-9 reps per leg
Rest 1-2 min

C. 3 Rounds:

20 KBS (first set unbroken)
15 V-ups (ADV GHD)
15 Wall-Balls

Address:

1019 Garnet Ave
San Diego, CA 92109

Phone Number: