Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
High Knees
Butt Kickers
Inside Ankle Taps
Outside Ankle Taps
High Skips
Carioca
Jumping Jack Shuffle
Backward 90% Hip Rotation
Marching Toe Touches
Knee Hug + Elbow-2-Ankle Lunge + Reach
Warm-up (No Measure)
5 Jumping Pull-ups or Ring Rows
5 Overhead Squats
5 Alt. DB Snatches
25 Single or Double Unders
60 Second Rest
5 Pull-ups or Chest-2-Bar
5 Overhead Squats
5 Alt DB Snatches
25 Single or Double Unders
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Strategy will be different for everyone depending on your how comfortable / efficient you are with each movement. Staying relaxed on double unders is a must. Also consider breaking them up into sets, to keep HR down.
18: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Metcon (Time)
2 Rounds
100 Single Unders
20 Front Squats
100 Single Unders
12 Jumping Pull-ups
100 Singles UInders
20 Alt. DB Snatches
100 Single Unders
12 Jumping Pull-ups
Athlete picks weights. 14 minute time cap.
