CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 each leg: Calf raise and ankle stretch on 45lb plate
Open 18.3 Warm-Up
:30 Jump Rope
10-2 Point Squat
10 PVC Behind Neck Press
:20 Hollow Hold
:20 Arch Hold
:30 Double Unders (Rx)
6-4 Point Squat
6 PVC Sotts Press
10 Hollow Rocks
10 Arch Rocks
6-10 Empty Bar Overhead Squat
5 Ring or kip swings
5 Ring Dips or rows
10 Alt DB Snatch (40/20 20/10)
6-10 OH Squat (95/65 /PVC)
5 Bar Kips
5 Sternum to Bar Pull-Ups/ring rows
20-35 DU (rx)
8 OH Squat (at Wod weight)
Advanced:
20-35 DU
1-3 Muscle Up
20-35 DU
8 Alt DB Snatch (50/35)
20-35 DU
1-3 Bar Muscle Up
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Masters (55+) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups
Time cap: 14 minutes