2018
18.5 CrossFit Games Open
Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
General Warmup: 3 rounds
50 single unders
10 Jumping Squats
10 Pushups
keep the same moderate level of intensity getting the body warmed up and prepped (you don't win the warmup, but you do need to keep moving)
Specific Warmup: 3 Rounds
5 Front Squat (high elbows, bar resting on the chest)
5 push press (Timing of the hips THEN arms)
5 thruster (focus on cycling the bar and breathing)
3 strict pullup
5 in n out
5 kipping pullup
Add loading to the bar with each round. the last round should be your working weight on the bar / each round also add intensity on the pullup variations building up to a chest to bar pullup or any scale you are using (work with your coach if you need help finding a scale)
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
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