CFA032318

CrossFit Altius – CrossFit

Warm-up

-3 mins row

3 rds:

10 air squats

10 PVC pass through

5 empty bar press

5 ring rows

30 singles

Cool Down

Banded Shoulder Stretch :90 per side

Couch Stretch :90 per side

Metcon (AMRAP – Reps)

**If you are doing 18.5 on Saturday this is what you will do today. If not you will complete Open 18.5 today!

As many reps as possible in 20 mins of:

Assault Bike Calories, 9 mins

Single Under, 1 min

Assault Bike Calories, 9 mins

Single Under, 1 min

*We are scoring only single jumps
2 Rounds

–0-5 mins Bike RPE 12

–5-8 mins Bike RPE 14

–8-9 mins Bike RPE 16

–9-10 mins max rep Single Unders

RPE stands for= Rating Perceived Exertion (Borg Rating of Perceived Exertion Scale)

# Level of Exertion

6 No exertion at all

7

7.5 Extremely light

8

9 Very light

10

11 Light

12

13 Somewhat hard

14

15 Hard (heavy)

16

17 Very hard

18

19 Extremely hard

20 Maximal exertion

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.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-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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