5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
Tips: This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
Complete as many rounds as possible in 15 minutes of:
7 push presses
Men: 225-lb. deadlift, 115-lb. push press
Women: 170-lb. deadlift, 75-lb. push press
Tips: This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
NO Shogun CrossFit Class TODAY!
All Athletes are invited to come to perform the CrossFit GAMES OPEN workout 18.4
Each Saturday of the OPEN season, Shogun will host the OPEN workout 8am-11am.
For more information on the CrossFit Games or the OPEN:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups or 20 Abmat sit ups
10 left-arm overhead walking lunges (50/35) *DB or KB
10 right-arm overhead walking lunges (50/35) *DB or KB
Tips: Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each reps.
Tips: Today tests your overhead strength in 3 different exercises, each one progressively more difficult. Newer athletes may perform more reps of the later lifts to practice and improve skill.