LAST OPEN WORKOUT 18.5 FRIDAY 3/23/18

22
Mar

LAST OPEN WORKOUT 18.5 FRIDAY 3/23/18

It’s our LAST FRIDAY NIGHT LIGHTS!

Today will be the 5th Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs, as well as for our Friday Night Lights event starting at 6:30PM!   We always need judges at Friday night lights, as any member, no matter who you are can be a judge for the Open workouts!  Would love to have your help!

Athletes and potential judges please be there at 6:30PM at the whiteboard, for a quick judges’ meeting, and then athlete meeting, before the fun begins! If you need to come a little later, just show up and join in! If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best!

Come out and support these Open athletes this week of Friday Night Lights! Not is it just a great atmosphere of new personal bests, camaraderie, and excitement!

It starts at 6:30PM, is very informal, and a chance for all Open athletes to be cheered on by CFR members and their family and friends, while they enjoy the hype of the atmosphere, doing some amazing things they thought they never could in these Open workouts. We currently have about 45 open athletes registered and about 35 athletes make it to this event weekly.

Come celebrate and enjoy this time with your buddies!

See you there!

*Coaches, if you have open athletes, act as if class ends at the 45-50 minute mark, so open athletes that cannot make Friday Night Lights can perform their workout after the daily class is done, within class time

Strength – 12 min EOMOM

From the ground, every 2 minutes on the minute complete a 2 rep thurster, in preparation of the open workout (6 sets) – increase weight as you go to find a heavy 2 rep for the day

*Between each set, after loading weight, walk to the rig and complete 3-6 reps of, your choice, lat activations, hollow archs/kips, jumping pullups, pullups, or chest to bar pullups.  Mix it up, as you get your body ready for the workout

OPEN WORKOUT 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 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.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Post greatest 2 rep achieved on thruster and reps achieved on 18.5!

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