Workout of the Day

FRIDAY, FEB. 23RD

Orange Coast CrossFit – CrossFit

2018 CROSSFIT OPEN PREP

18.1

A: Warm-up (No Measure)

CROSSFIT GAMES 18.1 PREP

B: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
Classes will split off into two heats so that open competitors can have a judge.

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

20 Min EMOM

Min 1: 18 alt Hang DB Snatch

(20-45lbs)

Min 2: 20 DB Sit Ups (arms locked)

Min 3: 12 burpee slam balls

(No Push up)

Min 4: 40 sec bear crawl w/ plate push

Min 5: 100m Run + 15 Air Squats

THURSDAY, FEB. 22ND

Orange Coast CrossFit – CrossFit

A: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

2018 CROSSFIT OPEN PREP

WELCOME TO THE 2018 CROSSFIT GAMES!!! TODAY MARKS THE FIRST DAY STARTING WITH 18.1 @ 5PM

GOOD LUCK!

B: Metcon (Time)

FOR TIME:

21-15-9

THRUSTERS (115/85)

BOX JUMP OVERS (30/24)

CALORIE ROW

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

20 Min EMOM

Min 1: 13/11 Cal Ski, Bike, or Row

Min 2: 20 sec (ea arm) Single arm DB Thruster (15-35lbs)

Min 3: 50 Sec Plank or Plank reach

Min 4: 35 DU’s or 50 sec of singles

Min 5: 10 Burpee with jumping knee tuck

WEDNESDAY, FEB. 21ST

Orange Coast CrossFit – CrossFit

A: PULLUPS

1. DISSCUTION

2. DRILL

3. 3 ROUNDS-

ME PULLUP + 400M RUN

*ONCE YOU DROP YOU MUST RUN

**IF UNABLE TO STRING 10 UNBROKEN DO 10 EACH RND BEFORE RUN

B: Metcon (Time)

FOR TIME:

4RNDS:

15 WALL BALLS

15 DB HANG CLEAN AND JERK (45/25)

100M RUN

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

20 Min EMOM

Min 1: 13/11 Cal Ski, Bike, or Row

Min 2: 20 sec (ea arm) Single arm DB Thruster (15-35lbs)

Min 3: 50 Sec Plank or Plank reach

Min 4: 35 DU’s or 50 sec of singles

Min 5: 10 Burpee with jumping knee tuck

TUESDAY, FEB. 20TH

Orange Coast CrossFit – CrossFit

A: SNATCH

1. DISCUSSION

2. DRILL (BURGNER)

3. WORK UP TO A ME (15MIN)

B: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

MONDAY, FEB. 19TH

Orange Coast CrossFit – CrossFit

A: CLEAN

1. DISCUSSION

2. DRILL (BURGNER)

3.WORK UP TO A ME (15MIN)

B: Metcon (AMRAP – Reps)

14EMOM: ALT MIN (+,-)

EVEN: 5 SQUAT CLEANS @ (BODY WEIGHT)

ODD: 45 SEC (MAX EFFORT)BURPEE OVER BAR

SCORE IS TOTAL BURPEE FOR EVERY COMPLETED ROUND.

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

27-21-15-9

Thrusters(95/65)

Pull Ups

Box Jumps (24/20)

Cal Row

Tag Me In

Orange Coast CrossFit – CrossFit

Metcon (AMRAP – Rounds)

25m Amrap

400m Run

12 Deadlift 155/105

9 Hang Clean

6 Push Press

Partner 1 starts with run while Partner 2 starts complex. Tag in Partner 2 for run, then Partner 1 starts complex.