Get ready for some heavy breathing, it's Brian Bazan's farewell WOD! "FLIGHT SIMULATOR" For Time (40 minute cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. If you do not have double-unders yet, do singles as written reps then spend the rest of the time under the cap working on your double-unders. If you're a double under ninja, and finish well under the cap, spend the time rolling out an
Not for time, set a pace where you're working, but not pushing too hard. Last two days been hard on legs, so the jogs are to shake them out a bit and unwind between TGU attempts. Work on your form. 200m run 6 TGUs 400m run 8 TGUs 800m run 8 TGUs 400m run 6 TGUs 200m run Go as heavy as you can with the TGUs and keep good form. If you can, try a bar, or a bar with weight, add weight as you work. Score is highest weight for a single TGU.
Skill Work Partners or Teams (spot each other) Spend 15 minutes working on your next handstand progression. Handstand to wall, nose to wall, handstand off the wall, or handstand walk. Then - 15 minute AMRAP 5 front squats off the floor 10 deadlifts 5 strict ring dips (sub in front of box or bench, feet out in front of you) 135 / 103 (115 / 73 Masters)
9 AM Free Class 200m run 20 push-ups 400m run 20 alternating DB or KB snatches (pick a challenging weight) 800m run 20 alternating DB or KB snatches 400m run 20 push-ups 200m run 1000 - 1200 open floor with coaching available.
WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 100 / 65 3 chest-to-bar pull-ups
6 thrusters 6 chest-to-bar pull-ups 9 thrusters
9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters
15 chest-to-bar pull-ups 18 thrusters 18 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.
This is a bit of active recovery, no need to push, work together and try to keep the reps moving along at a decent pace - 22 Minute AMRAP Partners or teams - one working at a time - 25 WallBalls 20 / 14 50 DUs 25 Pull-ups 50 DUs 25 Clean and Jerk 95 / 63 50 DUs
After warm up, spend the class working up to a fairly heavy complex of - 1 power clean 1 hang power clean 1 front squat 1 split jerk (No Squat Cleans or Thrusters, each movement is it's own, no dropping the bar, work on your set up and explosiveness.) Then, either run at the end, or in heats during class if needed - (Coaches set the rowers up under the rig.) 7 Minute AMRAP 15 calorie row 15 push-ups Score is rounds and reps.
5 rounds for time : "Hanson" 30 Kettlebell Swings 70 / 53 30 Burpees 30 GHD situps 40 minute CAP This Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, May 2, 2009 (090502).
Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
The idea today is to let your body heal, grow, and get in a little active recovery. For your warm-up today run or walk a mile at a conversational pace if it's not raining. If it's raining, you can run anyways, or row an easy 2000 meters. When everyone comes back inside, or if you're running heats on the rowers, the coach will start the clock for a ten minute, take your time, AMRAP of - 6 walking Samson lunges with a 3 second hold at the bottom of each lunge (square the hips, upright torso, feel the trailing quad and the leading hamstring) 6 burpees with a 3 second hold at the bottom of the burpee (engage the lats and core, keep rigid and pop up, replacing your hands with your feet) 6 air squ
Brandon Luboff is leaving us this week, taking a hospital job in the L.A area, best wishes! This one's for him - Partners, break reps up as needed, one working at a time, reps are total, not each - For time: 400m run together or 250 ski erg / row each Grace 400m run together or 250 ski erg / row each Fran 400m run together or 250 ski erg / row each Grace 400m run together or 250 ski erg / row each Grace is 30 clean and jerks. Fran is 21-15-9 thrusters and pull-ups. Use a 135 / 103 barbell for all three. (Masters 115 / 83) 40 minute cap.
Bench Press 5, 5, 5, 5, 5 (5x5) Warm up well, multiple sets of 2's and 3's of increasing weight. Each working set of five should be a heavy set, not a warm up set, increase weight if you can across the sets, but start out with at least your 90% number for five reps.
25 Minute EMOM 5 cycles of the following - (If you start out of order, make sure you complete in same sequence) Minute 1 - 8 chest to bar pull-ups Minute 2 - 16 situps Minute 3 - 8 floor seated barbell shoulder press Minute 4 - 8 barbell good mornings Minute 5 - 8 jumping back squats with the barbell Barbell 75 / 53 Scale chest to bar with jumping chest to bar pull-ups
2 rounds for time of:
20 overhead squats
12 ring muscle-ups
20 dumbbell snatches
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
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