Pic courtesy of CrossFit HQ. DON’T FORGET!!! The Open Announcement goes down Thursday at 1700 local! Be at the Combat PT tent! Show up and show out!
40 Min Time Cap
Scaling Options:
Bar weight -> as needed, but use same bar for all movements
BJO -> 20/16
Increase weight ea set
Video courtesy of Catalyst Athletics
Scaling Options:
DU -> DU attempts thru 50 rope contacts -> 50 penguin hops
HSPU -> Pike Push Ups
Video courtesy of Norcal CrossFit
Pull Ups -> Buddha Pull Ups
Pic courtesy of CrossFit HQ. This Thursday Bjogvin Karl Guomundsson and Scott Pankchik will throw down at CrossFit Fury for the 18.4 Announcement. Immediately after that, the feed will cut over to our own Joint Strike CrossFit for an all-military heat of 18.4. Come out and show some love!!!!
Any time left over each minute is rest
Scaling Options:
Med Ball –> 14/12
KB -> As needed
Sand Bag -> as needed or switch to carrying med ball
Video courtesy of The CrossFit Games
Time cap: 14 minutes
This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.
This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.
Tiebreaker
This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
For full details, movement standards, and score cards, click here
Scaling Options:
Heel cord mash – 2 min per side
Banded Bully Stretch – 2 min per side
Increase weight ea set
Video courtesy of CrossFit HQ. Quick demo on Hollow Rocks.
Scaling Options:
T2B -> K2E -> Hanging Knee Raise
WB -> 14/12
Hollow rocks-> w/bent knees
Increase weight ea set
Video courtesy of Rogue Fitness. Second week of Zercher Squat, so just a reminder on the form. Sets are lower this week, so aim for higher weight.
Rest 3 minutes between rounds
Score = Cals Rowed
Scaling Options:
Bar weight -> as needed
BJ -> 24/20 or as needed
*40 Min Time Cap
| Get the runs done, but try to relax the shoulder and arms during the run so you can knock out the bar work when you get back. |
Scaling Options:
Run -> 1K Row
Bar weight -> As needed
Video courtesy of Catalyst Athletics. Again, this cycle, we will do a three-position Snatch (Ground, right below knee, and high hang). Little heavier %s this week. Goal is to hold onto the bar throughout the complex. Also, these should be squat snatches
| There is no running clock on this WOD. Take as much rest between attempts as needed. Each set you is unbroken. |
Scaling Options:
L-Pull Ups –> Strict Pull Ups
HS Walk -> Shoulder Taps (see vid)
Pull Ups -> Buddha pull ups
HS Hold -> Wall Walk as high as you can and hold(see vid)
Video courtesy of Doug Chapman. Demo of shoulder Taps and also partial wall walk.
pics and video courtesy of the CrossFit Games
Time cap: 12 minutes to complete 18.2 AND 18.2a
This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.
NOTE: The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The barbell MUST be loaded with standard-height bumper plates for the athlete to jump over (scaled masters excluded).
If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.
The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.
Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.
There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.
For full movement standards and score card, click here
Scaling Options:
based on 15Feb 1RM
Video courtesy of Catalyst Athletics. For this cycle, we’ll do a three-position clean. Goal is to hold onto the bar through the three cleans, and then finish with one Jerk at the end.
Scaling Options:
Pull Ups -> Buddha Pull Ups
Push Ups -> Off Bench
Ab at -> Feet Anchored
Air Squats -> To depth
Joint Strike CrossFit 