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Affiliate Program 16/04/2018

Posted on by Chris Quinney

Monday
Main Class 

A. Weightlifting

E3MOM 5×5 TNG Power Clean@80%

Power Clean Warm Up:
2 Rounds
Empty Bar
5 – Below the knee Clean Grip Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

B. Conditioning

For Time or AMRAP 10
21-15-9-15-21
Hang Power [email protected]/30kg
Wallballs@9/6kg
Score = Time

Rest 5 minutes

C. Conditioning

For Time or AMRAP 10
20 Burpees to 6” target
800m Run
20 Burpees to 6” target
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 5×3 Back Squat@80%

B. Conditioning

AMRAP 14
14 Alt Pistols
14 Pull Ups
14 DB Push [email protected]/15kg
Score = Reps

C. Midline Conditioning

For Quality:
3 Rounds
12 T2B
24 Sit Ups

Wednesday
Main Class

A. Strength

E2MOM 5×8 Single Arm KB Strict Press

Weight:
As heavy as possible whilst maintaining form.

B. Skill

Kipping HSPU

D. Skill Conditioning

EMOM 15
1 – 15 HSPU (Open Standard)
2 – 15 Deadlift
3 – Rest

Weight:
Aim for 50% of your 1RM but only if you can maintain form. Listen to the coach, if they say its too heavy its too heavy! Safety first.  

Aim:
This is for quality not just getting the movement done. Scale from the start if needed to maintain a constant amount of reps each minute.

Thursday
Main Class

A. Weightlifting

E3MOM 5×3 Hang Snatch

Power Snatch Warm Up:
3 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Deep Power Snatch
(Rest 1 minute between rounds)

B. Conditioning

AMRAP 12
2,4,6,8,10,12,…..
Left Arm DB Hang Power [email protected]/15kg
Right Arm DB Hang Power [email protected]/15kg
Burpee over DB
Pull Up
Score = Reps

Rest 5 minutes

C. Conditioning

For Time or AMRAP 10
30 Wallballs@14/9kg
600m Row
30 Wallballs@14/9kg
Score = Time

Friday
Main Class

A. Strength

E3MOM 5×4 Bench Press@80%

C. Conditioning

“J.T”
For Time or AMRAP 15
21-15-9
Handstand push-ups
Ring dips
Push-ups
Score = Time

or

For Time or AMRAP 15
21-15-9
DB Strict [email protected]/15kg
Box Dips
Push-ups
Score = Time

Saturday
Main Class

A. Conditioning

AMRAP 36
1000m Row
800m Run
60 Double Unders
40 Air Squats
20 Burpees
Score = Reps

Sunday
Main Class

A. Conditioning

For Time:
7 Rounds
7 Thrusters@60/40kg
7 Over Bar Burpee
7 KB Swings@32/24kg
7 C2B
7 Hang Power Clean@60/40kg
7 HSPUs
7 T2B
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 15
In Pairs
5-10-15-20…….
Calorie Row
Down Ups
Score = Reps

Rest 5 minutes

AMRAP 15
10-20-30-40…….
Calorie Assault Bike
Wallballs@9/6kg
Score = Reps

 

WEDNESDAY/THURSDAY

AMRAP 26
Run 400m
30 Air Squats
20/15 Press Ups
10 Burpees
Score = Reps

 

FRIDAY

For Time:
5 Rounds
25/20 Calorie Row
25 Wallballs@9/6kg
25 Slamballs@30/20lbs
Score = Time 

 

 

 

Affiliate Program 09/04/2018

Posted on by Chris Quinney

Monday
Main Class

A. Strength

20 minutes to work up to a heavy single Back Squat

Warm Up:
2 Rounds
10 Alt Hip Opener
15 Air Squats
20 Alt Lunges
30m Bear Crawl

Aim:
This does not have to be a new 1RM. Its to be used for the % work so wants to be as technically perfect as possible.

B. Conditioning

For Time:
3 Rounds
20 Alternating Pistols
20 KB Swings@32/24kg
20 Burpees
Score = Time

Tuesday
Main Class

A. Sports Specific Weightlifting

For Quality:
5 Rounds
E2MOM
12 Deadlift
9 Hang Power Clean
6 STOH

Warm Up:
3 Rounds
5 Deadlift
5 Hang Muscle Clean
5 Hang Power Clean
5 Push Press
5 Push Jerk

Aim:
Work on moving the barbell around fluidly and thus, effeciently. Think about how you’re moving the weight not how much weight you can move.

Weight:
Either increase the weight each round or use 70/80% of IRM Push Jerk as a guide.

 

B. Conditioning

For Time:
In Pairs
21-15-9-9-15-21
Calorie Row
DB Push [email protected]/15kg
Score = Time

Wednesday
Main Class

A. Strength

E3MOM 5×12 Front Rack Lunge

Weight:
As heavy as possible whilst maintaining form.

B. Skill

Butterfly Pull-up

C. Conditioning

For Time:
30-20-10
Front Squat@60/40kg
Over Bar Burpee
Pull Up
Score = Time

Thursday
Main Class

A. Strength

E3MOM 5×5 Deadlift@75/80%

 

B. Skill

Double Unders

C. Conditioning

AMRAP 20
15 Russian KB Swings@32/24kg
30 Double Unders
15 Box Jumps@24/20″
30 Double Unders
Score = Reps

Friday
Main Class

A. Strength

E3MOM 5×2 Front Squat@80%

B. Weightlifting

E2MOM 5×3 Squat Clean@80%

Aim:
Go for singles, working on re-setting with each rep.

C. Conditioning

AMRAP 12
2,4,6,8,10,12….
Alt DB Hang Clean and Jerk Left [email protected]/15kg
Alt DB Hang Clean and Jerk Right [email protected]/15kg
T2B
Score = Reps

Saturday
Main Class

A. Strength

E2MOM 5×3 Strict Press@80%

B. Skill

Kipping Handstand Push Up

C. Conditioning

For Time:
10-1
HSPU
Burpee 6″ Target
C2B Pull Up
Wallballs@30/20lbs
Score = Time

Sunday
Main Class

A. Conditioning

Go harder than you think you can and maintain!

In Pairs
2 Rounds
60 Calorie Row
Rest 2 minutes
60 Calorie Row
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Ski Erg
Rest 2 minutes
60 Calorie Assault Bike
Rest 2 minutes
60 Calorie Assault Bike
Score = Time

Conditioning

MONDAY/TUESDAY

30 EMOM
1min = 15/12 Cal Row
2min = 20 Russian KB swings 32/24
3min = ME Burpees
4min = 40 Double Unders
5min = REST
Score = Burpee Reps

 

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
200 Cal Row
100 Goblet Squats@32/24kg
200 Cal Ski Erg
100 Goblet Squats@32/24kg
Score = For Time

 

FRIDAY

For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time

Affiliate Program 16/07/2018

Posted on by Chris Quinney

Monday
Main Class

A. Strength

E2MOM 5×5 Back Squat@70/80%

Conditioning

For Time:
3 Rounds
10 Strict HSPU
20 Wallballs@14/9kg
30 Double Unders
Score = Time

Go hard and hang on!

After class add on, conditioning focus:

30 Minute Ski Erg@40 SPM

If you know your 2km Ski time then you should aim for a split of 20s above this pace. e.g. if your 2km ski is 8:30 (2:07.5/500m average) then the pace to hold would be 2:27.5/500m for the 30mins

Tuesday

Main Class

A. Strength

E3MOM 3×20 Bench Press@50%

 

B. Conditioning

C. Work up to a heavy:
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean

D. EMOM 5@75% of C
1 Above Knee Muscle Clean + 1 Below The Knee Muscle Clean + 1 Muscle Clean

Conditioning

E. For Time:
3 Rounds
800m Run
20 Pull Up
20 T2B
Score = Time

Wednesday
Main Class

 Strength

E3MOM 5×5 Strict Press@75%

Conditioning

For Time:
3 Rounds
12 Deadlifts@70/50kg
9 Hang Power Clean@70/50kg
6 Push Jerk@70/50kg
Score = Time 

 

After class add on, conditioning focus:

3 Rounds
400m Run in Weighted Vest
60 Seconds rest between sets

Goal is to maintain consistent pace per effort (within 10s for all 3 efforts)

Thursday

Main Class

Treat this as activity recovery if this is your fourth day off training, if not go HARD, burpee FAST!

For Time:
In Pairs
3 Rounds
1000m Row
52 Synchronised Air Squats
26 Synchronised Burpees
800m Row
26 Synchronised Air Squats
13 Synchronised Burpees
Score = Time

Friday

Before class add on, strength focus:

Strength

A. E3MOM 5×5 Front Squat@70/80%

Main Class

Weightlifting

B. E2MOM 5×3 Hang Squat Clean@75%

C. E3MOM 3×10 Hang Power Clean@70/80% of 1RM HPC

Conditioning

For Time:
21-15-9
HSPU
Burpee
Score = Time 

Go hard and hang on!

 

Saturday

Main Class

Strength

10 Minutes to Build to a 3 Rep Max (from floor) Thruster

Bar taken from floor for 1st rep Starting on 0:00 with an empty barbell

Conditioning

EMOM 30

1 – 12/10 Cal Assault Bike
2 – 14/12 Cal Ski
3 – 16/14 Cal Row

After class add on, conditioning focus:

For Time
10 Burpee Bar Muscle Ups
20 Thrusters@60/40kg
30m HS Walk 20 Thrusters@60/40kg
10 Burpee Bar Muscle Ups
Score = Time

 

Conditioning

TUESDAY

For Time:
75 Wallballs@9/6kg
50 Burpees
25 Box Jumps@24/20″
Score = Time 

 

WEDNESDAY/THURSDAY

EMOM 32
1 – 12/10 Calorie Assault Bike
2 – 12/10 Calorie Ski Erg
3 – 12/10 Calorie Row
4 – 12 Down Ups

 

FRIDAY

For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15
Over DB Burpees
DB Goblet Squats@32/24kg
Score = Time 

 

Affiliate Program 26/03/2018

Posted on by Chris Quinney

Monday

Strength

E3MOM 5×5 Back Squat@80%

Conditioning

AMRAP 8
30 DB [email protected]/15kg
30 Pull Ups
30 DB Hang [email protected]/15kg
30 T2B
In Remaining Time as an AMRAP
5 DB [email protected]/15kg
5 Pull Ups
5 DB [email protected]/15kg
5 T2B
Score = Total Reps

Tuesday

Clean Warm Up

2 Rounds
Empty Bar
5 – Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

2 Rounds
Empty Bar
5 – Strict Press
5 – Push Press
5 – Power Jerk

2 Rounds
Empty Bar
5 – Power Clean and Strict Press
5 – Power Clean and Push Press
5 – Power Clean and Push Jerk
(Rest 1 minute between rounds)

Start building up to your percentage

Weightlifting

E2MOM 6X5 TNG Power Clean & Push Jerk@70/80%
(Clean & Jerk x5 not 5x Clean then 5x Jerk)

Conditioning

For Time:
3 Rounds
20/15 Calorie Ski Erg
20 Heavy Wallballs@14/9kg
20 [email protected]/30kg

Rest 10 Minutes

For Time:
3 Rounds
20/15 Calorie Assault Bike
20 Over Box Burpees@24/20″
20 Hang Power [email protected]/30kg

Wednesday

Snatch Warm Up

3 Rounds
Empty Bar
OHS
5 – Slow Down, Fast Up
5 – Slow Down, 2 second pause at the bottom, Fast Up
5 – Slow Down, half way up back down to the bottom, Fast Up
(Rest 30 seconds between rounds)

3 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Snatch
(Rest 1 minute between rounds)

Conditioning

For Time:
Run 400m
10 Snatches@70/50kg
Run 400m
8 Snatches@70/50kg
Run 400m
6 Snatches@70/50kg
Run 400m
4 Snatches@70/50kg
Run 400m
2 Snatches@70/50kg
Score = Time

Rest 10 Minutes

3 Rounds
Row 600m
20 Over Erg Burpees

Thursday

E2MOM 5×5 Strict Press@80/85%
(Rest 2 minutes between sets)

Skill

Ring Muscle Ups

Gold – 30 Burpee Ring Muscle Ups
Silver – 30 Burpee Pull Ups
Bronze – 30 Burpee Jumping Pull Ups

Friday

Weightlifting

E2MOM 6X2 Clean & Jerk@80/90%

Conditioning

In Pairs
30-20-10-10-20-30
Calorie Assault Bike
HSPUs

Saturday

Conditioning

For Time:
10-9-8-7-6-5-4-3-2-1
STOH@60/40kg
Over Bar Burpee

Rest 10 Minutes

For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat@60/40kg
Pull Ups

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs
AMRAP 15
5-10-15-20…….
Calorie Assault Bike
Down Ups

Running clock into

AMRAP 15
10-20-30-40…….
Calorie Row
Wallballs@9/6kg
Score = Reps

 

WEDNESDAY/THURSDAY:

For Time:
5 Rounds
25/20 Calorie Row
25 Wallballs@9/6kg
25 Slamballs@30/20lbs
Score = Time 

The Open Workout 18.3 at CrossFit Colchester

Posted on by CrossFit Colchester

We’ve had two cracking weeks of The Open at CrossFit Colchester, but now it’s week three of five, and the excitement at our gym can be felt all the way through Colchester!

The Open means different things to different people, and that was really apparent this week with both the RX and Scaled workouts proving tough – only 2 people finished the RX in the whole world!

What is 18.3?

18.3 has a time cap of 14 minutes to complete 2 rounds of:

  • 100 double-unders
  • 20 overhead squats (52 kg for men, 36 kg for women)
  • 100 double-unders
  • 12 ring muscle-ups
  • 100 double-unders
  • 20 dumbbell snatches (22.5 kg for men, 15 kg for women)
  • 100 double-unders
  • 12 bar muscle-ups

 

Double Unders

A “standard double under” is when the rope passes completely under the person’s feet twice for each jump.

Those performing the scaled option substitute for single unders.

Overhead Squat

From the floor, the bar must be lifted overhead, into a locked out position. At the bottom of the squat, the hip crease must be below the top of the knee, and at the top, the hips, knees and arms must be fully extended to complete the rep. A squat snatch is permitted to start the movement so long as the squat breaks parallel.

Ring Muscle Up

The movement begins with hanging from the rings, arms fully extended, feet off the ground. Using a pull or kip, the athlete passes through the rings (the heels must not rise above the height of the rings in the kip), pulling themselves up and through. At the top of the rings, the elbows must be in full lockout.

Those performing the scaled option substitute for chin over bar pull ups.

Dumbbell Snatch

Starting with the dumbbell positioned flat, with both heads on the floor, the dumbbell is lifted overhead in one motion (muscle snatch, power snatch, squat snatch or split-style snatch are all permitted). The arms, hips and knees must be in full lock out at the top of the rep, with the barbell over the middle of the body. Each rep alternates between arms, swapping below the top of the athlete’s head. The non-lifting arm has no contact with the body during the rep.

Bar Muscle Ups

The movement begins with a pass through or hang below the bar, arms fully extended, feet off the ground. Using a pull or kip, the athlete passes the bar (the heels must not rise above the height of the bar in the kip), pulling themselves up, through some portion of a dip-to-lockout. At the top, the elbows must be fully locked above the bar with the shoulders over or in front of the bar.

Those performing the scaled option substitute for chin over bar pull ups.

How did CrossFit Colchester get on with 18.3?

Wow. This was a tough-y. A “separator” indeed. The rig work was tricky, and with many of our scaled athletes approaching pull-ups with trepidation, and double-unders are a make-or-break movement in a workout for so many people. 18.3 was a mental battle as well as a physical one.

The atmosphere at the gym was electric with lots of encouragement and celebrations being had. Getting your first pull-up feels amazing, but getting your first pull-up in The Open is even better.

Affiliate Program 19/03/2017

Posted on by Chris Quinney

Monday

Strength:

Super Set:

5×5  Weighted Pull Ups

5×5 Strict DB Shoulder Press

(Rest 30/90 seconds between sets)

 

Conditioning:

For Time:

30 DB C&[email protected]/15kg

30 Pull Ups

20 DB [email protected]/15kg

30 HSPU’s

10 DB [email protected]/15kg

30 T2B

Score = Time

Tuesday

Warm Up:

2 Rounds

Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up

(Rest 30 seconds between rounds)

3 Rounds

Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans

(Rest 30 seconds between rounds)

 

Weightlifting:

32 EMOM

1 – 8 Power Clean

2 – 12 Front Squat

3 – 8 Push Jerk

4 – Rest

Wednesday

Skill:

Bar Muscle Up

AMRAP 12

40 Double Unders

20 Calorie Row

10 Ring Muscle Ups

Score = Reps

 

Rest 8 minutes

 

AMRAP 12

40 Double Unders

20 Calorie Row

10 Bar Muscle Ups

Score = Reps

Thursday

5X2 Bench Press@80/85%

(Rest 2 minutes between sets)

 

In Pairs

8 Rounds

Run 400m (together)

20 Over Box Burpees

20 KB Swings@32/24kg

20 Wallballs@9/6kg

Friday

“18.5”

Saturday

Skill:

Pistol

 

AMRAP 8

2,4,6,8,10,12………

Power Snatch@50/35kg

Over Bar Burpee

Score = Reps

 

Rest 10 minutes

 

AMRAP 8

2,4,6,8,10,12………

DB Push [email protected]/15kg

Pistols  (Both Legs = 1 Rep)

Score = Reps

CONDITIONING CLASSES

MONDAY/TUESDAY

In Pairs Complete The Following ‘You Go I Go’ on each:

15 Rounds Each

ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

 

WEDNESDAY/THURSDAY

EMOM 30

1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

 

FRIDAY

AMRAP 30

In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders

*Once you complete the 20’s you go back to the 5’s

When CFC took on The Open Workout 18.2

Posted on by CrossFit Colchester

As The Open rolls on, week two of five arrives, and the hundreds of thousands of people who have signed up eagerly awaited the announcement of the second workout. It’s a two-parter. And it’s sweaty. And it’s heavy.

Last week, we described what The Open actually is, and how the members of our gym came together to tackle that first workout, 18.1, splitting between Rx and Scaled workouts. After such a fantastic start, it’s little wonder that we’ve all been so excited for 18.2.

What’s 18.2, then?

“18.2 is going to burn.” —Dave Castro, Director of the CrossFit Games.

18.2 is a two part workout with a 12 minute time cap.

Part One (18.2)

  • 1 Dumbbell Squat, 1 Bar Facing Burpee
  • 2 Dumbbell Squats, 2 Bar Facing Burpees
  • 3 Dumbbell Squats, 3 Bar Facing Burpees
  • 4 Dumbbell Squats, 4 Bar Facing Burpees
  • Ladder up to 10 reps of each

One dumbbell in each hand, 22.5 kg for men, 15 kg for women

Part Two (18.2a)

  • Use remaining time to establish a 1 rep max Clean

Dumbbell Squat

Starting with dumbbells at the shoulder in full extension, athletes must move into the bottom of their squat, ensuring the hip crease passes below the knee line. The rep is complete when standing at full extension.

Scaled athletes all performed this movement, but men used 15kg dumbbells and women used 10kg dumbbells

Bar Facing Burpees

Facing the bar, athletes jump both feet back so they are lying down, chest and thighs touching the ground. They then jump up  over the barbell from both feet, landing on both feet. The rep is completed when the athlete lands. The next rep must re-face the barbell.

Scaled athletes are permitted to single-legged jumping or stepping over the bar.

Clean

The athlete must take the bar from the ground (hang cleans are not permitted). Power cleans, squat cleans and split cleans are permitted. The rep is complete when trhe athelte stands, knees full extended with the barbell resting on the shoulders in front-rack, elbows in front of the bar.

18.2 at CrossFit Colchester

It was PB-city at CrossFit Colchester, with many people managing to make lifts they’d never made before… despite aaallllll those squats and burpees. For some of our athletes, it was a victory to get to the end of Part One in the time cap, for others it was a battle to attempt several cleans at the end. another fantastic Open weekend at the box – bring on 18.3!

 

 

Affiliate Program 12/03/2018

Posted on by Chris Quinney

Monday

For Time:

3 Rounds

30 Alt DB [email protected]/15kg

20 Over DB Burpee

10 DB [email protected]/15kg

Score = Time

 

Rest 10 minutes

 

For Time:

3 Rounds

20 HSPUs

15 Hang Power Clean@60/40kg

10 STOH@60/40kg

Score = Time

Tuesday

10 EMOM

5 Power Clean@60/70%

 

AMRAP 20

15 Down Ups

15 Russian Swings32/24kg

50 Double Unders

15 Calorie Row

15 Wallballs@9/6kg

Score = Reps

Wednesday

6X3 Bench Press@80/90%

(Rest 2 minutes between sets)

 

For Time:

50-40-30-20-10

DB Hang Clean and Jerk (Alt every 5 reps)

Pull-Ups

30-25-20-15-10

Score = Time

Thursday

5X5 Deadlift@70/80%

(Rest 2 minutes between sets)

 

AMRAP 14

30-20-10

Alt KB Snatch@24/16kg

Over Box Jumps@24/20″

Heavy Wallballs@30/20lbs

Score = Reps

Friday

“18.4”

Saturday

For Time:

10-9-8-7-6-5-4-3-2-1

STOH@60/40kg

T2B

12-12-12-12-12-12-12-12-12

Score = Time

 

Rest 10 minutes

 

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean@60/40kg

Over Bar Burpee

6-6-6-6-6-6-6-6-6-6

Score = Time

 

 

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs – You Go, I Go:

20min AMRAP

5-10-15-20

Calorie Assault Bike

*Running clock into

20min AMRAP

10-20-30

Calorie Row

Score = For Calories

 

 

WEDNESDAY/THURSDAY:

30mins of:

1min = Assault Bike for calories

2min = Down Ups

3min = Plank

4min = 15 Wallballs 9/6

5min = REST

 

 

FRIDAY:

In pairs break up as you choose:

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 60/40

10 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 60/40

20 Cal Ski Erg

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 60/40

30 Cal Ski Erg

60 Burpees

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 70/50

30 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 70/50

20 Cal Ski Erg

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 70/50

10 Cal Ski Erg

Score = For Time

 

How did The Open Workout 18.1 go down at CrossFit Colchester?

Posted on by CrossFit Colchester

The Open is the largest community event of the year for CrossFitters where hundreds of thousands compete against one another in an online competition. It’s stage one in qualifying for the CrossFit Games.

What even is The Open?

Five workouts are released on Thursdays at 5 p.m. PT over the course of five weeks, and anyone who’s signed up at Games.CrossFit.com has four days to complete the workout and log their scores each week. The workouts are completed at a CrossFit affiliate with a judge, or are submitted via a recorded video.

There are two versions of every workout: scaled and Rx’d, and this is why it’s a community event – it’s for everyone. AFter the workout is announced, participants pick either the scaled or the RX’d workout and compare their results to others in their category all over the world, inside their region, in their age group, and inside their own gyms.

After five weeks is up, the fittest move into the next stages. Masters and Teens are invited to complete online, and the RX athletes go on to complete regionally before the top dogs move on to The Games.

So, what was the first workout?


18.1 is a 20 Min AMRAP (as many rounds as possible) of:

  • 8 toes to bar
  • 10 dumbbell hang clean to overhead (5 on each arm, 22.5 kg for men, 15 kg for women)
  • 14/12 calories on the rower (14kcal for men,12kcal for women)

Toes To Bar

Hanging from a rig or pull-up bar, with arms fully extended and feet off the ground, athletes must bring both of their feet to make contact with the bar at the same time, inside the hands. The feet must come back down and behind the bar and the rest of the body for the the next rep.

Those performing the scaled option substitute for hanging knee raises.

Dumbbell Hang Clean to Overhead

This was a new movement introduced for 2018, so few CrossFitters would have attempted these before the announcement of 18.1. The dumbbell is lifted from the floor to the hang position, before a clean lift is performed (muscle, power, squat, and split all permitted) to make contact with the shoulder. From the shoulder the dumbbell if lifted overhead through a shoulder press, push press, push jerk, or split jerk, To complete a rep, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the body while the dumbbell is locked out overhead.

Rowing

The rower’s monitor must be set to zero at the beginning of each row. The row is complete when either 14 or 12 calories is registered.

Well?! How did 18.1 go down at CrossFit Colchester?

Pretty awesome, actually!

Many of the coaches had their first attempt at the workout during the day on Friday. Members all gathered on Friday evening to be prepped by the coaches, and to get geared up to workout and judge one another.

We’ve got a few atheletes who have retired over the weekend, and we’ve got a few more having another go on Monday.

We absolutely can’t wait to find out what 18.2 will be!

Affiliate Program 05/03/2018

Posted on by Chris Quinney

Monday

AMRAP 6

2,4,6,8,10…..

Squat Clean@90/60kg

HSPUs

4,8,12,16,20…..

Score = Reps

 

Rest 8 minutes

 

For Time:

30 Burpees Over Dumbbell

30 DB Clean & [email protected]/15kg

30 Burpees Over Dumbbell

30 T2B

Score = Time

Tuesday

E2MOM

6 X 1 Power Clean + Hang Clean@80% of 1RM Power Clean

 

For Time:

30 Wallballs@9/6kg

30 Pull Ups

30 Wallballs@9/6kg

20 C2B Pull Up

30 Wallballs@9/6kg

10 Bar Muscle Ups

Score = Time

Wednesday

E2MOM

6 X 3 Hang Power Snatch@80% 1RM Snatch

 

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Box Jumps@24/20″

Score = Time

 

Rest 5 minutes

 

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Calorie Row

Score = Time

Thursday

30 AMRAP 

In Pairs

12 Pull Ups

24 Over Erg Burpee

48 Calorie Row

96 Double Unders

Score = Reps

Friday

“18.3”

Saturday

AMRAP 12

10 STOH@60/40kg

6 Over Bar Burpee

10 Hang Power Clean@60/40kg

6 Over Bar Burpee

10 Front Squats@60/40kg

6 Over Bar Burpee

Score = Reps

 

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

Score = Time

CONDITIONING CLASSES

MONDAY/TUESDAY:
In Pairs Complete The Following ‘You Go I Go’ on each:
15 Round Each ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

WEDNESDAY/THURSDAY:
30mins of:
1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

FRIDAY:
In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
30min AMRAP
*Once you complete the 20’s you go back to the 5’s

 

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