Day 1:

Conditioning:

A)

Berlin Throwdown Qualifier Variante 18.1B:

5 rounds for time

50 double under

12 burpees over the bar

12 clean and jerk 45/30kg

B)

8x 500m row/ rest 1:1. Try to maintain the same pace througout each interval

Day 2:

Strength:

Backsquats:

every 3 min for 5 rounds:

8 reps, start at 60% of your 1RM and build up.

Strict Press:

4x3 reps

Conditioning:

20 min AMRAP

250m row

5 Strict Pullups

10 Thruster @ 30/25kg

5 Strict HSPU

10 Muscle Snatch @30/25kg

Day 3:

Oly:

3 x Power Clean + 3 x Frontsquats + 3 x Jerks

build up for a max weight in 20 minutes

Conditioning:

A)

Every 3 minutes for 6 rounds:

20/15cal row

10-15 pullups/chest to bar

B)

For time:

50 WallBalls

40 Box jump over

30 DB Snatch (alternating) @22,5/15

20 Burpees

10 Pistols

Day 1:

18.4

Diane
21-15-9 reps of:
   Deadlifts, 102/ 70 kg
   Handstand push-ups
Then,
21-15-9 reps of:
   Deadlifts, 143 / 93kg.
   50-ft. handstand walk after each set

or scaled version

For time:
21 - 15- 9 reps of:
Deadlifts 61/43kg
Hand-release push-ups
then

21-15-9 reps of:
Deadlifts 83/61kg
50-ft. bear crawl
after each set

Time cap: 9 min.

Day 2:

Strength

Overheadpress Complex

1 Strict Press + 2 Push Press + 3 Push/ Split Jerk

10 sets every 90 sec.

-> build up

Conditioning

20 min row for max meters

every minute perform 4 burpees over the rower

Day 3:

Strength:

Tempo Frontsquats
7x3 reps

(three strong sec pause in the bottom position)

build up (form > weigth)

Gymnastics:

3 Rounds:

20 t2b

20 hspu

20 pullups

(for quality. set yourself goals before the workout (unbroken, 2x10, 4x5 etc)

Conditioning:

12 min amrap

5 front rack double kettbell squats

10 box jump over

15 v-ups

Day 1:

Conditioning:

18.3 Open Workout2 rounds for time of:
100 double-unders
20 overhead squats (52/36kg)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (22,5/15kg)
100 double-unders
12 bar muscle-ups

time cap 14 min.!

there are different scaling options for this workout. You will find them on the crossfit games page:

https://games.crossfit.com/workouts/open/2018

Day 2:

Strength:

Backsquat

10-8-6-4-2 reps

increase the weight every round

Front rack lunges

3x10m (by feel)

Conditioning:

20 min AMRAP

500m row

10 burpee box jump overs

15 pullups

Day 3:

Oly:

every 90 sec. for 12 sets:

1 Clean + 2 Front Squats + Jerk

Deadlift:

5x3 reps

(build up)

Conditioning:

EMOM 25:

1) 8-10 goblet squats with kb

2) 8-12 high box jumps

3) 15-20 wallballs

4) 5-15 hspu

5) rest

Day 1:

Conditioning:

1) 18.2

1-10

DB Squats 22,5/15kg

Bar facing burpees

18.2a

max clean

Time cap: 12min

2) Aerobic work

30 min work of your choice (run/ bike/ row)

Day 2:

Oly:

EMOM 12

2 x Powersnatch

-> build up

Gymnastics:

Chose a movement you want to improve (e.g. pullup, hspu, muscle up, dip) and then do an emom with 5-10 reps every minute for 10 minutes.

Conditioning:

15min AMRAP

30 Wallballs

20 cal row

15 deadlift @100/75kg

Day 3:

Strength:

15min emom

2 x Frontsquats

-> build up

5x 3 reps

Push Press

-> build up

Conditioning

Buy in:

100 double /225 Single Unders

21-15-9

burpee box jump over

wall ball

pullups

buy out:

100 double /225 Single unders

Day 2:

Oly:

12 x every 75sec

1 Power Snatch + 1 Overheadsquat (build up)

Conditioning

For time:

30 Power Snatch (60/42,5kg)

-> scale the weight as needed

Gymnastics:

5 rounds:

5 Strict Pullups

5 Ring Dips

Day 3:

Gymnastics:

10 min emom:

30 sec top hold in rings

30 sec bottom hold in rings

Strength:

5x2 Strict Press

-> heavy

Conditioning:

30-20-10-20-30

row for cal

burpees

wallballs

Day 1:

Strength:

A) Backsquat

6x4 reps (start at 65% of your 1 RM and build up)

B) 3x 12m Front Rack Walking Lunges (good form > weight)

Conditioning:

20 min EMOM

a) 10-20 cal row

b) 10-20 wallballs

c) 7-15 burpee box jump overs

d) rest

go hard on each round but maintain your reps for the whole emom

Day 2:

Conditioning:

3 x 5 min AMRAP

a)

6 Thruster @42,5/30kg

6 Pullups

b)

6 Power Snatch @42,5/30kg

6 Handstand Pushups

c)

6 Squat Cleans @42,5/30kg

6 Box jump overs

- rest 5 min between each interval -

Day 3:

Strength:

in 10 min build up for a 1 RM Frontsquat

-> then "die-set"; max reps with 70% of your 1 RM

Gymnastics:

4 rounds:

10 HSPU

10 Chest to bar pullups

Conditioning:

500-750-1000-750-500 row. rest 1:1.

Day 1:

Oly:

A) 12 min EMOM:
1 Powersnatch + Overheadsquat

-> build up

B) Overheadsquats from rack: 5x 3 reps
-> build up

Conditioning:

5 x 750m row

rest 1:2

Day 2

Conditioning:

with a running clock

0- 6 min:

A)
AMRAP

5 Pullups

10 Pushups

15 Air Squats

rest 4

10-16 min:

B)

AMRAP

10 Handstand Pushups

10 Deadlift @100/ 70kg

rest 10

C) For time score from A)!

rest 4

D) For time score from B)!

Example: If you did 5 rounds and 4 pullups in the AMRAP of A -> you have to do 5 rounds and 4 pullups for time in part C).

Day 3

Strength:

15 min EMOM:

2 x Backsquats

-> go heavy

Accessory

3x8/side Back rack lunges

-> by feel

Gymnastics

10 min EMOM
a) 5-10 strict pullups

b) 5-10 strict ring dips

-> for quality

Conditioning:

10 min AMRAP

5 burpee box jump over

10 Kettlebell swings @32/24

15 Wallballs 9/6kg

Day 1:

Oly:

A) Snatch, build up for a heavy double (drop and go)

then 5x2 snatch @60-70% from A) with 3sec. pause in the bottom position

Conditioning:

1k row

30 Wall Balls

20 Pullups

10 Deadlift @120/ 75

20 Pullups

30 Wall Balls

1 k row

Day 2:

Conditioning:

5 min AMRAP:

5 Handstand Push ups

10 Kettlbell swings (american)

15 box jump overs

rest 5 min

5min AMRAP:

10 cal row

10 burpees over the rower

rest 5 min

repeat for 3x rounds

Day 3:

Oly:

Go every 90 sec for 10-12 rounds:

1 Clean + 2 Frontsquats + 1 Jerk

-> build up, start at 50% of your 1 RM Clean

Skill:

5 rounds not for time:

10 Pistols

10 HSPU

10 Chest to bar pullups

-> scale reps as needed, try to go unbroken on the movement. Rest as needed between the movements/rounds

Day 1:

Strength:

Backsquats 5x7 reps start at 60% of your 1RM

Accessory:

3x 10 - 1 and a half bachsquat. work up

3x 20sec ring hold (top position)

Conditioning:

1k row

10 power clean @85/55

20 burpee box jump over

30 wall balls @9/6kg

40 pullups

50 double unders

Day 2:

EMOM 10`

a) 5-15 hand stand push ups

b) 5-10 strict pullups

- rest 4 min -

EMOM 10`

a) 5-15 ring dips

b) 20-30 sec handstand hold

- rest 4 min -

EMOM 10`

a) 10-15 box jumps

b) 10 deadlift @50% of your 1 RM

- rest 4 min -

EMOM 10`

a) 10-20 cal row

b) 10-20 wall balls

- rest 4 min -

EMOM 10`

a) 5-15 burpees to target

b) 10-20 kb swings

Day 3:

Strength:

Bench press - build up for a heavy single

-> 5x3 @75% of your heavy single

EMOM 12`

a) 5-10 double kettlebell clean and jerk

b) 5-10 double kettlebell thruster

-> choose the weight by your own

Conditioning:

4x1000m row

rest 3min between the sets

Day 1:

Strength:

Backsquat 5x5reps start @70% of 1RM and build up.

Accessory:

A) front rack walking lunges 4x6/side by feel

B) (ring) dips 4x6

-> A) & B) alternating

-> use some additional weight for the dips or scale es needed

Conditioning:

8 min AMRAP:

2-4-6-8-10-12-14-16 etc.

Wall Balls
Power Cleans @ 60/40kg

Day 2:

EMOM 15:

10-20 cal row

10-20 wallballs

10-20 burpees

-> repeat from week 48.. try to increase your reps.

Gymnastics:

3 rounds:

5 Strict Pullups

5 Ring Rows (as slow as possible)

Conditioning:

row intervals

5x750m row, rest 1:1

-> try to maintain the same pace in every round

Day 3:

Strength:

Strict Press build up for a 1 RM in 15min or less

then

4x3reps @75-80%

Conditioning:

5 min AMRAP

- 12 box jumps

- 10 Thruster @42,5/30kg

- 8 pullups

- rest 2 min - than repeat

Accessory:

for quality

accumulate 50 Overheadsquats (bar only)

Day 1:

Strength:

Backsquat 5x4reps start @70% of 1RM and build up.

Accessory:

A) front rack walking lunges 4x8 by feel

B) (ring) dips 4x6

-> A) & B) alternating

-> use some additional weight for the dips or scale es needed

Conditioning:

1k row into

2 rounds of:

15 burpee box jump over

20 wallballs

25 ghd sit ups

-> if there is no ghd available scale to v-ups

Day 2:

EMOM 15:

10-20 cal row

10-20 wallballs

10-20 burpees

-> use a rep scheme that you can maintain the whole 15 min

Gymnastics:

for quality

3 rounds:

10 toes to bar

10 handstand pushups

10 pullups

-> strict if possible

Conditioning:

row intervals

6x500m row, rest 1:1

-> try to maintain the same pace in every round

Day 3:

Strength:

EMOM 10:

3 Push Press start at 50% of your 1 RM and build up

Front Squats:

10-8-6-4-2

-> increase the weight every round.

Conditioning:

7 min AMRAP

- 10 pullups

- 10 power clean and jerk @50/35kg

- 10 cal row

- rest 5 min - than repeat