3.5 - 3.11

Welcome to March with two weeks already complete of the 2018 CrossFit Open! In 18.2 we saw a heavy dose of dumbbells and burpees, both of which we’ve focused on throughout Open prep. We also saw some PRs during the clean portion. Way to go! Let’s keep the momentum going into 18.3 and make sure we are recovering well during the week. Go blue! Go red!

*Challenge for the Week* - Each morning, write down one thing that would make the day great. And right before bed, write down two amazing things that happened during the day. Both exercises will create a unique perspective for you as you create mindfulness around how everyday events can be extraordinary.  

Quote of the Week:  “The little things? The little moments? They aren’t little.”

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 of

1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

*Score is total reps completed*


RP Nutrition Template = Light


Back Squat

5x5 @ 73% of 1RM



Partner Up

18 min AMRAP

Athlete A: 15/12 Calorie Row
Athlete B: 7 Box Jumps (24/20) + 7 Chest to Bar Pull-Ups

(Switch when row is complete)

(Score is total team box jumps to team C2B Pullups)


RP Nutrition Template = Light


Strict Press

5x5 @ 73% of 1RM


8 min AMRAP

Ascending Ladder

1 Power Clean
2 Power Cleans
3 Power Cleans
3 HSPUs…

(Score is total reps)

Rx = bodyweight for men & ¾ bodyweight for women



RP Nutrition Template = Light

Skill Work

Alternating On the Minute x 12

Odd Minutes: 3-5 Ring Muscle Ups
Even Minutes: 30 Seconds of Hollow Rocks

Dumbbell Work + Conditioning

9 Minutes of:

Minute 1 – 5 single arm, alternating DB power snatches from hang (each arm for 10 total reps) (50/35)
Minute 2 – 40 seconds of doubleunders
Minute 3 – 10 single-arm dumbbell OHS (50/35)


2018 CrossFit Open 18.2 & Friday Night Lights


RP Nutrition Template = Rest

Rest Day / Open Gym


RP Nutrition Template = Light



5x5 @73% of 1RM


3 Rounds for Time

40 Pushups
30 Jumping Air Squats
20 T2B
10 KB Swings (2pd / 1.5pd)