START

1393
https://www.youtube.com/watch?v=vwFfOMMEHAw
We are officially in season as of this week. The focus of training shifts dramatically as does the
schedule. The guys discuss the important need to knows about the Open Cycle and some cool
new features coming up. Make sure and check it out.
2018 Open Cycle Week 1 Day 1
Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We
will use your responses to track all of our Misfits on the leaderboard.
1. Warm-up
AMRAP 3 Minutes
4 Squat Clean Thrusters 115/75lbs
Row 10/8 Calories
2. OLY
Squat Snatch 5×3 Drop and Reset (Start around 80%)
3. Met-Con
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees
4. Interval
Row 1k x 2
Rest :60
Row 750m x 3
Rest :60
Row 500m x 4
Rest :30
Row 250m x 5
Rest :30
Extra Credit
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics Strength
Ring Dips in Weight Vest
6×12
Rest 2:00
1394
You have spent the better part of a year preparing to physically crush anything that could
possibly be tested in the next 5 weeks. Now it is time to make sure your mindset is something
that pushes you to the next level of performance. Check out some strategies to ensure your
mind is as fit as your body in our latest article: Open Mindset
2018 Open Cycle Week 1 Day 2
Miss the Open Cycle Podcast? Check it our HERE
Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We
will use your responses to track all of our Misfits on the leaderboard.
1. Warm-up
4 Steady Rounds
12 Goblet Squats
12 Ring Dips
24 Calories on Bike
2. Strength
4×4 Back Squat (Start around 80%)
3. Met-Con
21-15-9
Dumbbell Squat Cleans 50/35lbs
Kipping Handstand Push- Ups
*Open Standard
4. Interval
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30
Extra Credit
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Conditioning
For Time:
Run 400m
50 GHDs
200′ Farmers Carry 185/125lbs
50 GHDs
Run 400m
1395
2018 Open Cycle Week 1 Day 3
Miss the 2018 Open Cycle Podcast? Check it out HERE
1. Warm-up
3 Steady Rounds:
20 Box Jump Overs 20/16″
15 Calories on Skierg
10 Overhead Squats 95/65lbs
2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 80%
3. Met-Con
3 Rounds:
50 Wallballs 20/14lbs
Run 400m
4. Flush
20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and
become lost in thought. Keep to yourself for the duration.
1396
https://www.youtube.com/watch?v=MKhsDydx_T0
The CrossFit Games 18.1 breakdown is here.
Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We
will use your responses to track all of our Misfits on the leaderboard.
The weekly schedule during The Open looks like this:
Monday – Scenario #1 – Training Day, Scenario #2 Open Workout Re-do
Tuesday – Training Day
Wednesday – In-season Active Recovery
Thursday – Training + Flush
Friday – Open Workout + Post WOD Flush
Saturday – Scenario #1 Training Day, Scenario #2 Open Workout
Sunday – In-season Active Recovery
2018 Open Cycle Week 1 Day 4
1. Primer
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable
place. Just don’t let yourself get cold or tight.
2. Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks
14/12 Cal. row
Men use 50-lb. dumbbell, Women use 35-lb dumbbell
For workout variations go the the CrossFit Games link HERE
3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
4. ROMWOD
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
Deadlift (zero bounce)
3-3-3-3-3
6. Conditioning
6 Rounds:
1 Pegboard Climb
15 Box Jumps 30/24″
25′ Back Rack Lunges 225/155lbs
1397
Scenario #1 – Regular Training Day
1. Warm-up
4 Steady Rounds:
10 Dumbbell Thrusters 40/25s
10 GHD Sit Ups
10 Strict Pull Ups
2. Lift
3×3 Push Jerk – Moderate, Heavy, Moderate.
3. Met-Con
For Time:
10 Bar Muscle Ups
20 Front Squat 185/135lbs
10 Bar Muscle Ups
30 Shoulder to Overhead 185/135lbs
10 Bar Muscle Ups
20 Front Squat
10 Bar Muscle Ups
4. Interval
Every 3:00 for 15 Minutes
Bike 20/12 Calories
12 Lateral Bar Burpees
50′ Handstand Walk
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
3 Rounds:
10 Power Cleans 205/135lbs
150′ Shuttle (75′ down and back)
15 Ring Dips
150′ Shuttle
10 Overhead Squats 205/135lbs
150′ Shuttle
Scenario #2 – Open Workout
1. Primer
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm.)
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable
place. Just don’t let yourself get cold or tight.
2. Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks
14/12 Cal. row
Men use 50-lb. dumbbell, Women use 35-lb dumbbell
For workout variations go the the CrossFit Games link HERE
3. Interval
Every 3:00 for 15 Minutes
Bike 20/12 Calories
12 Lateral Bar Burpees
50′ Handstand Walk
4. (Optional) Lift
3×3 Push Jerk – Moderate, Heavy, Moderate.
Scenario #3 – I need an active rest day before re-trying 18.1
1. Specific Mobility Session
If you’ve been to a training camp you know how we feel about the use of voodoo floss. Grab a
partner and spend 15-20 minutes each moving through areas that are generally tight or
bothering you. Remember that to ensure you’re breaking tissue up you need to work through a
range of motion that is currently bothered by the joint you are flossing. That means pressing,
squatting, push-ups, kipping, etc. Also remember to relax. You won’t regret it.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes. Clear the waste.
If you’re a nerd you can get that heart rate monitor out and stick around 100-120bpm.
3. 40+ Minute ROMWOD
This is just as much about settling the mind down for recovery as it is stretching. Commit to both
and reap the benefits. Feel free to choose the longer one that suits you best.
4. On Sunday, go back to scenario #2 and get your extra work in.
1398
https://www.youtube.com/watch?v=Xk-Qqc5KlZw
2018 Open Week 2 Day 1
Scenario #1 – Normal training day:
1. Warm-up
AMRAP 4 Minutes
5 Burpees
10 Kettlebell Swings 53/35lbs
2. Lift
5×3 Squat Clean
Drop and Reset (Start around 80%)
3. Met-Con
5 Rounds:
20/12 Calorie Bike
16 Dumbbell Front Rack Lunges 50/35s
12 Kipping Handstand Push-Ups
4. Interval
10 Rounds
Ski 300/250m
Rest :60
Regionals/Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics
EMOM for 20 Minutes
2 Strict Muscle Ups in vest
4 Strict Deficit Handstand Push-Ups (4-8″) in vest
Alternate movements each round.
Scenario #2 – 18.1 repeat:
1. Primer
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm.)
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable
place. Just don’t let yourself get cold or tight.
2. Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks
14/12 Cal. row
Men use 50-lb. dumbbell, Women use 35-lb dumbbell
For workout variations go the the CrossFit Games link HERE
3. Interval
10 Rounds
Ski 300/250m
Rest :60
4. (Optional) Lift
5×3 Squat Clean
Drop and Reset (Start around 80%)
1399
2018 Open Cycle Week 2 Day 2
Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We
will use your responses to track all of our Misfits on the leaderboard.
1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike
2. OLY
Front Squat 4×4 (Start around 80%)
3. Met-Con
6 Rounds:
5 Muscle Ups
5 Thrusters 155/105lbs
25′ Handstand Walk
4. Interval
AMRAP 15 Minutes
Row 200m
10 Power Snatch 95/65lbs
10 Burpees to Target 6″
Extra Credit
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics Strength
4 Rounds:
AMRAP 3 Minutes
Climb the Ladder
2 Pistols
1 D-Ball Clean 150/100lbs
4 Pistols
2 D-Ball Cleans
6 Pistols
3 D-Ball Cleans
8 Pistols
4 D-Ball Cleans
Etc…
Rest 2:00
1400
2018 Open Cycle Week 2 Day 3
Miss the 2018 Open Cycle Podcast? Check it out HERE
1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row
2. Strength
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM
3. Met-Con
AMRAP 15 Minutes
25 Air Squats
2 Rope Climbs
15 Shoulder to Overhead 75/55lbs
4. Flush
20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and
become lost in thought. Keep to yourself for the duration.
1401
https://www.youtube.com/watch?v=E9nrH1V2ERw
2018 Open Cycle Week 2 Day 4
1. Primer
Bike 5:00
Warm up to 75% Squat Clean
3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable
place. Just don’t let yourself get cold or tight.
2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
For workout variations go the the CrossFit Games link HERE
3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
4. ROMWOD
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
Overhead Squat
3-3-3-3-3
6. Conditioning
For Time:
30 Shuttle Runs (50′)
15 Muscle Ups
20 Shuttle Runs
10 Muscle Ups
10 Shuttle Runs
5 Muscle Ups
1402
Scenario #1 – Regular Training Day
1. Warm-up
5 Steady Rounds:
5 Toes to Bar
10 Empty Bar Press
25 Double Unders
2. Lift
In 15 Minutes build to 1RM Jerk from Back Rack
3. Met-Con
3 Rounds:
Bike 30/18 Calories
20 Box Jump Overs 24/20″
10 Parallette Handstand Push-Ups
4. Interval
Every 3:00 for 15 minutes
Ski 15/10 Calories
Run 200m
12 GHD Sit Ups
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed
Scenario #2 – Open Workout
1. Primer
Bike 5:00
Warm up to 75% Squat Clean
3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable
place. Just don’t let yourself get cold or tight.
2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
For workout variations go the the CrossFit Games link HERE
3. Interval
Every 3:00 for 15 minutes
Ski 15/10 Calories
Run 200m
12 GHD Sit Ups
4. (Optional) Lift
In 15 Minutes build to 1RM Jerk from Back Rack
Scenario #3 – I need an active rest day before re-trying 18.1
1. Specific Mobility Session
If you’ve been to a training camp you know how we feel about the use of voodoo floss. Grab a
partner and spend 15-20 minutes each moving through areas that are generally tight or
bothering you. Remember that to ensure you’re breaking tissue up you need to work through a
range of motion that is currently bothered by the joint you are flossing. That means pressing,
squatting, push-ups, kipping, etc. Also remember to relax. You won’t regret it.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes. Clear the waste.
If you’re a nerd you can get that heart rate monitor out and stick around 100-120bpm.
3. 40+ Minute ROMWOD
This is just as much about settling the mind down for recovery as it is stretching. Commit to both
and reap the benefits. Feel free to choose the longer one that suits you best.
4. On Sunday, go back to scenario #2 and get your extra work in.
1403
2018 Open Week 3 Day 1
Scenario #1 – Normal training day:
1. Warm-up
AMRAP 4 Minutes
40 Wallballs 20/14lbs
15 Lateral Burpees over Rower
Row with remaining time
2. Lift
6×2 Snatch Drop and Reset
(Start around 85%)
3. Met-Con
6 Rounds:
Run 200m
12 Kettlebell Swings 70/53lbs
12 Chest to Bar
4. Interval
4 Rounds:
Bike 60/40 Calories
Rest 2:00
Regionals/Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
AMRAP 10 Minutes
15 Box Jumps Overs 24/20″
5 Power Snatch 185/135lbs
Add 10/5lbs each round
Scenario #2 – 18.2 repeat:
1. Primer
Bike 5:00
Warm up to 75% Squat Clean
3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable
place. Just don’t let yourself get cold or tight.
2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
For workout variations go the the CrossFit Games link HERE
3. Interval
4 Rounds:
Bike 60/40 Calories
Rest 2:00
4. (Optional) Lift
6×2 Snatch
Drop and Reset (Start around 85%)
1404
2018 Open Cycle Week 3 Day 2
Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We
will use your responses to track all of our Misfits on the leaderboard.
1. Warm-up
3 Steady Rounds:
25/20 Calories on Bike
:30 Nose and Toes hold
10 Hang Squat Cleans 95/65lbs
2. OLY
Back Squat 5×3 (Start around 85%)
3. Met-Con
12-10-8-6
Squat Snatch 115/85lbs
Bar Muscle Ups
Lateral Bar Burpees
4. Interval
AMRAP 4 Minutes x 3
Ski 16/12 Calories
16 Single Arm Overhead Squats 50/35lbs
(8 each arm)
Rest 2:00
Extra Credit
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics Strength
10 Rounds:
Bike 15/9 Calories
1 Legless Rope Climb
1 Standard Rope Climb
Rest :30
1405
2018 Open Cycle Week 3 Day 3
Miss the 2018 Open Cycle Podcast? Check it out HERE
1. Warm-up
4 Steady Rounds:
5 Squat Clean and Jerks 155/105lbs
30/20 Calorie Row
2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM
3. Met-Con
AMRAP 20 Minutes
100′ Farmer’s Carry 50/35lbs
50 Double Unders
20 Hang Cleans 95/65lbs
15/10 Calorie Bike
4. Flush
20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and
become lost in thought. Keep to yourself for the duration.
1406
https://www.youtube.com/watch?v=sI3JM045e2A
2018 Open Cycle Week 3 Day 4
1a. Optional Conditioning
10 Rounds
:20 Moderate Bike Pace
:40 Conversational Bike Pace
To be performed as a warm-up earlier in the day to get moving.
1b. Primer
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)
2. Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB Snatch, Women perform 80-lb OHS, 35-lb DB Snatch
Time cap: 14 minutes
For workout variations go the the CrossFit Games link HERE
3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
4. ROMWOD
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
Power Clean to Push Jerk
Touch and Go
7-7-7-7-7
6. Conditioning
4 Rounds:
16 Burpee Box Jump Overs 30/24”
50’ Handstand Walk Obstacle Course (similar to invitational)
16 Dumbbell Single Arm Shoulder to OH 80/55lbs (8 Each Arm)
1407
Scenario #1 – Regular Training Day
1. Warm-up
3 Steady Rounds:
15 Toes to Bar
12 Push Press 115/75lbs
10 Calories on Bike
2. Lift
SPLIT Jerk 3×3 – Moderate, Heavy, Moderate
3. Met-Con
4 Rounds:
Run 400m
4 Rope Climbs
8 Push Jerk 205/145lbs
4. Interval
Every 3 Minutes for 15 Minutes:
15 Calorie Ski
15 Front Squat 135/95lbs
15 Handstand Push-Ups
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
3 Rounds:
Row 500m
12 Sandbag Cleans 150/100lbs
Row 500m
Rest 2:00
Scenario #2 – Open Workout
1a. Optional Conditioning
10 Rounds
:20 Moderate Bike Pace
:40 Conversational Bike Pace
To be performed as a warm-up earlier in the day to get moving.
1b. Primer
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)
2. Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB Snatch, Women perform 80-lb OHS, 35-lb DB Snatch
Time cap: 14 minutes
For workout variations go the the CrossFit Games link HERE
3. Interval
Every 3 Minutes for 15 Minutes:
15 Calorie Ski
15 Front Squat 135/95lbs
15 Handstand Push-Ups
4. (Optional) Lift
SPLIT Jerk 3×3 – Moderate, Heavy, Moderate
Scenario #3 – I need an active rest day before re-trying 18.1
1. Specific Mobility Session
If you’ve been to a training camp you know how we feel about the use of voodoo floss. Grab a
partner and spend 15-20 minutes each moving through areas that are generally tight or
bothering you. Remember that to ensure you’re breaking tissue up you need to work through a
range of motion that is currently bothered by the joint you are flossing. That means pressing,
squatting, push-ups, kipping, etc. Also remember to relax. You won’t regret it.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes. Clear the waste.
If you’re a nerd you can get that heart rate monitor out and stick around 100-120bpm.
3. 40+ Minute ROMWOD
This is just as much about settling the mind down for recovery as it is stretching. Commit to both
and reap the benefits. Feel free to choose the longer one that suits you best.
4. On Sunday, go back to scenario #2 and get your extra work in.
1408
https://www.youtube.com/watch?v=FMcgeS8V890 Drew explains a little more about the
training vs competing mindset and how it applies to The Open.
2018 Open Week 4 Day 1
Scenario #1 – Normal training day:
1. Warm-up
AMRAP 4 Minutes
3 Squat Cleans 135/95lbs
6 Bar Facing Burpees
2. Lift
Squat Clean 5×3 Drop and Reset
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2
3. Met-Con
4 Rounds:
Ski 500/400m
30 Overhead Squats 75/55lbs
4. Interval
Run 800m x 2
Rest 2:00
Run 600m x 3
Rest :90
Run 400m x 4
Rest :60
Regionals/Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics
EMOM for 10 Minutes
1 Legless Rope Climb in Weight Vest
Scenario #2 – 18.3 repeat:
1a. Optional Conditioning
10 Rounds
:20 Moderate Bike Pace
:40 Conversational Bike Pace
To be performed as a warm-up earlier in the day to get moving.
1b. Primer
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)
2. Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB Snatch, Women perform 80-lb OHS, 35-lb DB Snatch
Time cap: 14 minutes
For workout variations go the the CrossFit Games link HERE
3. Interval
Run 800m x 2
Rest 2:00
Run 600m x 3
Rest :90
Run 400m x 4
Rest :60
4. (Optional) Lift
Squat Clean 5×3 Drop and Reset
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2
1409
2018 Open Cycle Week 4 Day 2
Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We
will use your responses to track all of our Misfits on the leaderboard.
1. Warm-up
5 Steady Rounds:
Row 300m
15 Pull Ups
10 Goblet Squats 53/35lbs
2. OLY
Front Squat 5×3 (Start around 85%)
3. Met-Con
3 Rounds:
20 Wallballs 30/20lbs
20 GHD Sit Ups
15 Kipping Ring Dips
4. Interval
4 Rounds:
2 Minute Row for Calories
2 Minute Bike for Calories
Rest 2:00
Extra Credit
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics Strength
For Time:
50′ Overhead Walking Lunge 185/125lbs
100′ Handstand Walk
30 Burpee Box Jump Overs 30/24″
100′ Handstand Walk
50″ Overhead Walking Lunge
1410
2018 Open Cycle Week 4 Day 3
Miss the 2018 Open Cycle Podcast? Check it out HERE
1. Warm-up
3 Steady Rounds:
15 Overhead Squats 75/55lbs
15 Push Ups
15 Calorie Row
2. Strength
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM
3. Met-Con
8 Rounds:
12 Walking Lunge Steps
9 Toes to Bar
6 D-Ball Cleans 100/70lbs
4. Flush
20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and
become lost in thought. Keep to yourself for the duration.
1411
https://www.youtube.com/watch?v=eTm2qMaT244
2018 Open Cycle Week 4 Day 4
1a. Optional Conditioning
1 Minute Slow Bike
3 Minute Moderate Bike
1 Minute Fast Bike
1b. Primer
2 Rounds:
15 Hip Extensions
10 Handstand Push-Ups
10 Zero Bounce Deadlifts 225/155lbs
25′ Handstand Walk
2. Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women use 155lbs, then 205lbs
For workout variations go the the CrossFit Games link HERE
3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
4. ROMWOD
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
Front Squat
3-3-3-3-3-3-3
Build weight over sets
6. Gymnastics
7 Rounds:
3 Strict Muscle Ups
15 Wallballs 30/20lbs
1412
Scenario #1 – Regular Training Day
1. Warm-up
3 Steady Rounds:
Run 200m
10 Push Jerk 115/75lbs
Row 20 Calories
2. Lift
SPLIT Jerk 4×2
Two moderate sets, one heavy, last set back between the first two.
3. Met-Con
For Time:
2k Ski
50 Double Dumbbell Push Press 50/35lbs
50 Chest to Bar
4. Interval
Run 400m x 8
Rest 2-3 mins
Repeatable steady pace
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
EMOM for 15 Minutes
Min 1 – :20 L-Sit Hold
Min 2 – 10 “Bounce” Power Cleans 135/95lbs
Min 3 – :20 OH Yoke Hold
(5 Rounds Each)
Scenario #2 – Open Workout
1a. Optional Conditioning
1 Minute Slow Bike
3 Minute Moderate Bike
1 Minute Fast Bike
1b. Primer
2 Rounds:
15 Hip Extensions
10 Handstand Push-Ups
10 Zero Bounce Deadlifts 225/155lbs
25′ Handstand Walk
2. Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women use 155lbs, then 205lbs
For workout variations go the the CrossFit Games link HERE
3. Interval
Run 400m x 8
Rest 2-3 mins
Repeatable steady pace
4. (Optional) Lift
SPLIT Jerk 4×2
Two moderate sets, one heavy, last set back between the first two.
Scenario #3 – I need an active rest day before re-trying 18.1
1. Specific Mobility Session
If you’ve been to a training camp you know how we feel about the use of voodoo floss. Grab a
partner and spend 15-20 minutes each moving through areas that are generally tight or
bothering you. Remember that to ensure you’re breaking tissue up you need to work through a
range of motion that is currently bothered by the joint you are flossing. That means pressing,
squatting, push-ups, kipping, etc. Also remember to relax. You won’t regret it.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes. Clear the waste.
If you’re a nerd you can get that heart rate monitor out and stick around 100-120bpm.
3. 40+ Minute ROMWOD
This is just as much about settling the mind down for recovery as it is stretching. Commit to both
and reap the benefits. Feel free to choose the longer one that suits you best.
4. On Sunday, go back to scenario #2 and get your extra work in.
1413
2018 Open Week 5 Day 1
Scenario #1 – Normal training day:
1. Warm-up
AMRAP 3 Minutes
Bike 30/20 Calories
20 Empty Bar Push Press
Burpees to Target with any remaining time
2. Lift
Squat Snatch 5×3 Drop and Reset
(Start around 80%) SLIGHTLY HEAVIER THAN WEEK 1
3. Met-Con
AMRAP 10 Minutes
4 Power Cleans 205/135lbs
8 Dumbbell Lunge Steps 50/35s
12/9 Calorie Row
4. Interval
4 Rounds:
15 Lateral Burpees Box Jump Overs 24/20″
75 Double Unders
Rest 2:00
Regionals/Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
6 Rounds:
Sprint 15 Bike Cals (AAB or C2)
1 Pegboard Climb
Rest 2:00
Scenario #2 – 18.4 repeat:
1a. Optional Conditioning
1 Minute Slow Bike
3 Minute Moderate Bike
1 Minute Fast Bike
1b. Primer
2 Rounds:
15 Hip Extensions
10 Handstand Push-Ups
10 Zero Bounce Deadlifts 225/155lbs
25′ Handstand Walk
2. Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Women use 155lbs, then 205lbs
For workout variations go the the CrossFit Games link HERE
3. Interval
4 Rounds:
15 Lateral Burpees Box Jump Overs 24/20″
75 Double Unders
Rest 2:00
4. (Optional) Lift
Squat Snatch 5×3 Drop and Reset
(Start around 80%) SLIGHTLY HEAVIER THAN WEEK 1
1414
https://www.youtube.com/watch?v=X2FS8TyFqvU
2018 Open Cycle Week 5 Day 2
Once again this year we are asking you all to register to join The 2018 Misfit Take Over. We
will use your responses to track all of our Misfits on the leaderboard.
1. Warm-up
3 Steady Rounds:
10 Thrusters 95/65lbs
50 Double Unders
1 Legless Rope Climb
2. OLY
Back Squat 4×4
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 1
3. Met-Con
3 Rounds:
20 Alternating Pistols
15 Hang Power Snatch 115/85lbs
10 Muscle Ups
4. Interval
5 Rounds:
:90 Row for Distance
10 Strict Handstand Push-Ups
Rest :60
*If you did 18.4 Sunday or Monday, you can change the strict handstand push-ups to push-ups
and double the reps.
Extra Credit
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics Strength
AMRAP 12 Minutes
3 Clean and Jerk 225/155lbs
(Add 10/5 each round)
60′ Handstand Walk
(20′ increments, pirouette or turn around cones and return back)
1415
https://www.youtube.com/watch?v=xOrHH4-yo7w
2018 Open Cycle Week 5 Day 3
Miss the 2018 Open Cycle Podcast? Check it out HERE
1. Warm-up
5 Steady Rounds:
20/15 Calorie Row
10 Dumbbell Front Squats
10 GHD Sit Ups
2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM
3. Met-Con
3 Rounds:
25 Thrusters 45/35lbs
Row 25/20 Calories
4. Flush
20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and
become lost in thought. Keep to yourself for the duration.
1416
2018 Open Cycle Week 5 Day 4
1a. Optional Conditioning
5 Rounds
:30 On :30 Off
Row for Cals
1b. Primer
In 10 Minutes
build to heavy-ish
Squat Clean
Then
2 Rounds:
8 Thrusters
8 Chest to Bar
2. Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
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.
Men use 100 lbs
Women use 65 lbs
For workout variations go the the CrossFit Games link HERE
3. Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
4. ROMWOD
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Strength
2015 Regionals
Muscle up Squat Clean Final x 3
Rest 3-5 Minutes between efforts
(Yes, these heavy Cleans are intentionally after all the Open WOD squats.)
6. Gymnastics
For Time:
30 Parallette Handstand Push-Ups
Run 100m each break
(50m out and back)
1417
Scenario #1 – Regular Training Day
1. Warm-up
4 Steady Rounds:
12 Empty Bar Overhead Squat
10 Bar Facing Burpees
8 Strict Pull Ups
2. Lift
Find your 3RM Split Jerk
3. Met-Con
2 Rounds:
30 Kettlebell Swings 70/53lbs
35 GHD Sit Ups
Run 400m
4. Interval
On C2 Bike (Use AAB is C2 is not available)
Bike 5k
Bike 4k
Bike 3k
Bike 2k
Bike 1k
Rest 2:00 between sets
Regionals/ Games Extra Piece:
Who is this for? Read the following out loud: I will finish in the top 20 in my region, not the top
30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel
about intensity vs. volume. Work your ass off on 1-4 and be done.
5. Gymnastics
EMOM for 10 Minutes
1 Legless Rope Climb in Weight Vest
Yes, again
Scenario #2 – Open Workout
1a. Optional Conditioning
5 Rounds
:30 On :30 Off
Row for Cals
1b. Primer
In 10 Minutes
build to heavy-ish
Squat Clean
Then
2 Rounds:
8 Thrusters
8 Chest to Bar
2. Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
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.
Men use 100 lbs
Women use 65 lbs
For workout variations go the the CrossFit Games link HERE
3. Interval
On C2 Bike (Use AAB is C2 is not available)
Bike 5k
Bike 4k
Bike 3k
Bike 2k
Bike 1k
Rest 2:00 between sets
4. (Optional) Lift
Find your 3RM Split Jerk
Scenario #3 – I need an active rest day before re-trying 18.5
1. Specific Mobility Session
If you’ve been to a training camp you know how we feel about the use of voodoo floss. Grab a
partner and spend 15-20 minutes each moving through areas that are generally tight or
bothering you. Remember that to ensure you’re breaking tissue up you need to work through a
range of motion that is currently bothered by the joint you are flossing. That means pressing,
squatting, push-ups, kipping, etc. Also remember to relax. You won’t regret it.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes. Clear the waste.
If you’re a nerd you can get that heart rate monitor out and stick around 100-120bpm.
3. 40+ Minute ROMWOD
This is just as much about settling the mind down for recovery as it is stretching. Commit to both
and reap the benefits. Feel free to choose the longer one that suits you best.
4. On Sunday, go back to scenario #2 and get your extra work in
1418
2018 Open Week 6 Day 1
Scenario #1 – Normal training day:
1. Warm-up
3 Steady Rounds
10 Empty Bar Overhead Squats w/ :02 Pause in bottom
10 Box Jump Overs 20/16″
15 Push Ups
2. Lift
EMOM for 15 Minutes
1 Snatch Pull + Squat Snatch
Start at 70% and build up
3. Met-Con
AMRAP 12 Mins
12 Dumbbell Snatch 70/50lb DB
15 GHD Situps
30 Zeus Double Unders
4. Interval
Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″
Scenario #2 – 18.5 repeat:
1a. Optional Conditioning
5 Rounds
:30 On :30 Off
Row for Cals
1b. Primer
In 10 Minutes
build to heavy-ish
Squat Clean
Then
2 Rounds:
8 Thrusters
8 Chest to Bar
2. Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
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.
Men use 100 lbs
Women use 65 lbs
For workout variations go the the CrossFit Games link HERE
3. Interval
Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″
4. (Optional) Lift
EMOM for 15 Minutes
1 Snatch Pull + Squat Snatch
Start at 70% and build up
1419
2018 Open Cycle Week 6 Day 2
1. Warm-up
AMRAP 4 Minutes
Run 200m
Max Rep Wallballs
2. Strength
Push Press
3-3-3-3-3
3. Met-Con
For Time:
200m Run
10 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 60/40lbs
20 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
30 Pullups
30 Single Arm Dumbbell Push Press
200m Run
4. Interval
Ski Erg
6x500m
Rest 1 min.
1420
2018 Open Cycle Week 6 Day 3
Miss the 2018 Open Cycle Podcast? Check it out HERE
1. Warm-up
2 Rounds:
20 Goblet Squats
50′ Handstand Walk
Row 250m
2. Strength
Pause Front Squat
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple
3. Met-Con
“Coe”
10 Rounds :
10 Thrusters 95/65lbs
10 Ring Pushups
4. Interval
6 Rounds:
:20 Max Effort On Assault Bike
1:40 Recovery Pace
1421
https://www.youtube.com/watch?v=juFxgT_XJv8
The Open is over! No matter what the outcome of your Open, it is time to think about how to
move on. The guys from HQ sit down and discuss the best options for everyone.
2018 Open Cycle Week 6 Day 4
1. Warm-up
3 Rounds:
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict Handstand Push-Ups
2. Strength
Deadlift
3×12 @50-55% of 1RM
For Speed
3. Met-Con
With a Partner, 7 Rounds Each
3 Reps of (1 Ring MU + 2 Ring Dips)
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa
4. Interval
4 Rounds:
10 Sandbag Squats (Bear Hug)
8 Paralette Handstand Push-Ups
10 Sandbag Cleans
Rest 3 mins
Pick a Sandbag weight that you can continue to move with.
1422
2018 Open Cycle Week 6 Day 5
1. Warm-up
Primer
AMRAP 3 Minutes
7 Hang Power Cleans 95/65lbs
7 Overhead Squats
7 Calories on Bike
2. Strength
6 Sets
5 Touch and Go Power Cleans
Into
6 Front Rack Walking Lunges
Increase weight every 2 sets
3. Met-Con
With a Partner
AMRAP 20 Minutes
4 Squat Snatch 155/105lbs
12 Toes to Bar
12/8 Calorie Bike
BOTH PARTNERS perform the reps
*Partner 1 – 4 Snatch
then
Partner 2 – 4 Snatch
then
Partner 1 – 12 T2B
then
Partner 2 – 12 T2B
then
Partner 1 – 12/8 Cals
then
Partner 2 – 12/8 Cals
etc.
4. Interval
Sandbag Runs (+/-) 60/40lbs
2x400m
3x200m
4x100m
Rest as needed.
*Rest until you can bring the intensity once again.
1423