2.19 - 2.25

Team, we’ve made it to the 2018 CrossFit Open, where all of your training from the past year will be put to the test! Congratulations on getting this far. Consider each workout a gift and simply a part of your fitness journey. And don’t forget about Friday Night Lights each week, where Team Red and Team Blue will go toe-to-toe for Unbeaten CrossFit bragging rights! Let’s. Do. This.

Homework for the Week: Each morning upon waking, spend 2-3 minutes considering what (and who) you are thankful for in your life. Write your thoughts down. Beginning each day in a mindset of gratitude will go a long way in setting you up for a positive mindset.

Quote of the Week:  “The healthiest competition occurs when average people win by putting in above average effort.”

A Look inside the program

What you’ve completed so far this season: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles; 2018 Open Prep

Where you are right now: 2018 CrossFit Open

Where you are going Post-Open strength cycle


RP Nutrition Template = Light


4 minute AMRAP

21 Calorie Row
21 Wallballs
21 T2B

Rest 4 minutes

4 minute AMRAP

15 Calorie Row
15 Wallballs
15 Pull-ups

Rest 2 minutes

4 minute AMRAP

9 Calorie Row
9 Wallballs
9 Burpees


RP Nutrition Template = Light


Back Squat

5x5 @ 65% of 1RM



Partner Up

20 minute AMRAP

16/12 Calorie Bike
8 Burpees
4 Clean and Jerks (135/95)

*Alternate movements


RP Nutrition Template = Light


Strict Press

5x5 @ 65% of 1RM



3 Rounds for Time

400m run
21 KB Swings (53/35)
12 Pullups



RP Nutrition Template = Light

Skill Work

Spend 15 minutes working on hand stand holds, shoulder mobility, and handstand progressions.
(If you have 10 or more unbroken, strict HSPUs, work on establishing a free handstand.)


Spend 15 minutes working on pistols, ankle mobility, and pistol progressions.

Olympic Weightlifting

Squat Snatch

EMOTM for 9 Total Rounds

Minute 1 – 3 TnG Repetitions @ 50%
Minute 2 – 2 TnG Repetitions @ 60%
Minute 3 – 1 Repetition @ 70%



2018 CrossFit Open 18.1 & Friday Night Lights



RP Nutrition Template = Rest

Rest Day / Open Gym



RP Nutrition Template = Light



5x5@65% of 1RM


For Time

15 HSPUs

30 Deadlifts (205/155)
45 Box Jump Overs
60 Hand Release Pushups
75 Wallballs
90 Double Unders
1000m row