A) 18.4 movement prep, E3MOM
– Deadlift 5-4-3-2-1 (build in weight each set)
– 2-4 HSPUs or push-ups after each set
+
2 sets:
5-5-5 rows
B) CrossFit Open 18.4
21-15-9
– deadlifts 225/155 (135/95)
– handstand push-ups (hand release push-ups)
Then,
21-15-9
– deadlifts 315/205 (185/135)
– 50ft handstand walk (50ft bear crawl)
*9 min cap
– 16 elevated banded psoas march
– 16 hollow rocks
A) Every 90 sec x 10 sets
Sets 1-3: 3 x high hang snatch @ 50-60%
Sets 4-6: 2 x hang snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) E2MOM x 4-5 sets
1: 400m run
2: 6 hang power snatch + 7 overhead squats + 8 burpee box jump overs (24/20”)
*HPS weights: 115/75, 95/65, 75/45 ← should be UB
*Scale run down to 300 or 200 if needed.
A) Every 90 sec x 5 sets each:
Station 1: 5-4-3-2-1 x bench press @ 20X1
Station 2: 5-4-3-2-1 x deadlifts @ 20X1
*Set of 1 should be around 95%.
B) Every 90 sec x 4 sets each:
Station 1: 12 BB hip extensions from ground w/ pause
Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)
Station 3: 6-8 weighted pull-ups or 4 negative pull-ups
A) Three sets of:
AMRAP in 2 min:
– 12/9 cal row
– 15 KB swings (70/44)
R2M between sets.
R2M, and then…
Three sets of:
AMRAP in 2 min:
– 30 double unders
– 15 wallballs (20/14)
R2M between sets.
R2M, and then…
Every 2 min x 3 sets of:
– 400, 300, or 200m run @ 90%
*This is all back to back so the entire workout will take 30 Minutes.
*Pick up where you left off on AMRAPs.
*Pick a run distance to get at least 15 sec of rest.
B) 3 sets for quality:
– 8/ side rear foot elevated split squat @ 20X1
R2-3M between sets.
We are over the half way point! Friday Night Lights Round 4 is coming in hot with 18.4 this week. Come on out!
Monday 3/12
A) Every 90 sec x 6 sets:
– 4 TnG push press
*build heavier than last week’s 5s
B) “DT”
5 rounds for time:
– 12 deadlifts (155/105)
– 9 hang power cleans
– 6 shoulder to overhead
C) 3 sets for quality:
– 20 reverse snow angels
– 10 pvc dislocates
Tuesday 3/13
A) Three sets of:
AMRAP in 2 min:
– 12/9 cal row
– 15 KB swings (70/44)
R2M between sets.
R2M, and then…
Three sets of:
AMRAP in 2 min:
– 30 double unders
– 15 wallballs (20/14)
R2M between sets.
R2M, and then…
Every 2 min x 3 sets of:
– 400, 300, or 200m run @ 90%
*This is all back to back so the entire workout will take 30 Minutes.
*Pick up where you left off on AMRAPs.
*Pick a run distance to get at least 15 sec of rest.
B) 3 sets for quality:
– 8/ side rear foot elevated split squat @ 20X1
R2-3M between sets.
Wednesday 3/14
A) Every 90 sec x 5 sets each:
Station 1: 5-4-3-2-1 x bench press @ 20X1
Station 2: 5-4-3-2-1 x deadlifts @ 20X1
*Set of 1 should be around 95%.
B) Every 90 sec x 4 sets each:
Station 1: 12 BB hip extensions from ground w/ pause
Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)
Station 3: 6-8 weighted pull-ups or 4 negative pull-ups
Thursday 3/15
A) Every 90 sec x 10 sets
Sets 1-3: 3 x high hang snatch @ 50-60%
Sets 4-6: 2 x hang snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) E2MOM x 4-5 sets
1: 400m run
2: 6 hang power snatch + 7 overhead squats + 8 burpee box jump overs (24/20”)
*HPS weights: 115/75, 95/65, 75/45 ← should be UB
*Scale run down to 300 or 200 if needed.
Friday 3/16
Open Workout 18.4
Saturday 3/17
8am Masters
9am CrossFit
10am Intro to CrossFit / Open Gym
Sunday 3/18
8am Endurance
10am-12pm Open Gym
A) Every 90 sec x 6 sets:
– 4 TnG push press
*build heavier than last week’s 5s
B) “DT”
5 rounds for time:
– 12 deadlifts (155/105)
– 9 hang power cleans
– 6 shoulder to overhead
C) 3 sets for quality:
– 20 reverse snow angels
– 10 pvc dislocates
8am Endurance
10am-12pm Open Gym
8am Masters
Every 6 minutes x 4 sets:
– 500/400m row or 400m run
– 12 alternating DB snatches
– 10 box step ups
– 8 burpees
9am CrossFit
Every 6 minutes x 5 sets
– 400m run
– 20 KB swings (70/44)
– 15 goblet squats
– 10 pull-ups