3.19 - 3.25

One more week! Way to go! 18.4 brought us heavy deadlifts and some handstand work. It’s been very interesting to see how the Open has evolved over the years. Congratulations to everyone for tackling a very tough workout and for making it this far in the 2018 Open! Let’s finish strong with one more week to go!

*Challenge for the Week* - Find time this week to make a home-cooked meal with a friend or family member. For the duration of the meal-prep and the dinner, turn off your phone.

Quote of the Week:  “Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

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


1000m row for time

Rest 10 minutes as a class


3 Rounds for Time

15 Double DB Front Squats (50/35)
20 C2B Pullups
30 Pushups

- 20 min cap -  


RP Nutrition Template = Light


Back Squat

5x5 @ 77% of 1RM



5 Rounds, Every 3 Minutes:

250/200 Meter Row
10 Wallballs (20/14)

*Score is your slowest round


RP Nutrition Template = Light


Strict Press

5x5 @ 77% of 1RM


10 min AMRAP

8 Power Snatches (95/65)
8 Bar Facing Burpees
8 KB Swings (1.5/1pd)
8 Bar Facing Burpees


RP Nutrition Template = Light

Skill Work

Alternating On the Minute x 12

Odd Minutes: 8 Alternating Single Arm DB Thrusters
Even Minutes: 8 Box Jump Overs

Dumbbell Work + Conditioning

8 Minutes of:

Minute 1 – 8 Alternating Pistols (or appropriate scale)
Minute 2 – 8 Burpees
Minute 3 – 8 Ring Dips


2018 CrossFit Open 18.4 & Friday Night Lights


RP Nutrition Template = Rest

Rest Day / Open Gym


RP Nutrition Template = Light



5x5 @77% of 1RM


Partner Up

*For Time*

800m Run or Row (run together if running)

80 Pullups
100 Pushups
150 Air Squats

800m Run or Row (run together if running)