3.12 - 3.18

Congratulations on powering through one of the most challenging CrossFit Open workouts to date. We saw high-skill moves, dumbbells, and a heavy dose of conditioning in 18.3 – all key areas where we’ve focused our programming over the past year. We expect more of the same with only two weeks left in this year’s Open. Let’s finish strong.

*Challenge for the Week* - Reach out to a friend or family member you’ve been putting off speaking to. Call them or visit in person. Avoid relying on a text or a social media post.

Quote of the Week:  “Believe you can and you’re halfway there.” 

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


5 Rounds (30 minute cap)

50 meter walking lunges
25 Hollow Rocks
20 pushups
500 meter row (or 400m run, if athlete chooses)


RP Nutrition Template = Light


Back Squat

5x5 @ 75% of 1RM



3 Rounds for Time

3 Rope Climbs
10 Double Kettlebell Deadlifts (2pd / 1.5pd)
10 Alternating Pistols (Total)
16 Shoulder Taps against a wall or using a box


RP Nutrition Template = Light


Strict Press

5x5 @ 75% of 1RM


EMOTM for 16 minutes (4 Total Rounds)

Min 1: 10 Wallballs (20/14) + 1 Bar Muscle-Up
Min 2: 12 Box Jump Overs (24/20)
Min 3: 5 Power Snatches + 5 OHS (75/55)
Min 4: 12/10 Calorie Bike



RP Nutrition Template = Light

Skill Work

Alternating On the Minute x 12

Odd Minutes: 3-5 Strict HSPUs
Even Minutes: 10 alternating pistols (or pistol scales)

Dumbbell Work + Conditioning

9 Minutes of:

Minute 1 – 8 Double Dumbbell Thrusters (50/35)
Minute 2 – 10 Burpees
Minute 3 – 10 T2B


2018 CrossFit Open 18.4 & Friday Night Lights


RP Nutrition Template = Rest

Rest Day / Open Gym


RP Nutrition Template = Light



5x5 @75% of 1RM


For Time

100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlifts* (225/155)

*If heavy and/or high volume deadlifts appear in 18.3, switch the movement to hang power cleans. Athlete chooses the appropriate weight for both the strength portion and the WOD