Open Workout 18.3
2 Rounds for Time:
20 Overhead Squats 115/80
12 Ring Muscle-Ups
20 Dumbbell Snatches 50/35
12 Bar Muscle-Ups
2 Rounds for Time:
20 Overhead Squats 45/35
12 Chin-Over-Bar pull-ups
20 Dumbbell Snatches 35/20
12 Chin-Over-Bar Pull-Ups
14 minute cap on both versions
Masters 55+ Rx’d is Chest-to-Bar Pull-Ups, 75/55 OHS, and 35/20 DBs.
Masters 55+ Scaled is Jumping CTB Pull Ups, 45/35 OHS, and 20/10 DBs.
18.3 will be a workout in which many of you will get a “first.” Maybe it’ll be your first Doubles or a new unbroken Double-Under PR. Maybe you get that first Muscle-Up that you’ve been working on and are oh so close to getting, or your first Pull-Ups. Take an honest look at the workout and decide what the workout will be for you. If you’re close to getting a Ring Muscle-Up, then try and ride some Open magic and get one! If you think you can get through the Double-Unders and Overhead Squats Rx’d but are nowhere near a Ring Muscle-Up, then when you finish the 2nd set of 100 Doubles take an Rx’d score of 220 and move on to Pull-Ups.
The Scaled version is no joke! Even if the weights are light for you and you have muscle ups, it’s still a Double-Under workout. Stay loose and relaxed and remember to breathe on the jump rope. There are 928 (800 on the rope!) reps needed to complete any version of this workout. Have fun and good luck!
Last Chance to Register for Active Life Strength!
There are just 2 spots left in Coach Keith‘s next Active Life Strength class, which starts this Monday! The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain.
Here’s what Colleen M., who just finished up a cycle, had to say about the class:
My pain was being caused by shoulder impingement and a labral tear of the hip. At my wits end with my shoulder, I thought, “I will go back to HSS and ask them to do surgery.” I was just sick of it. Just as the surgery idea was taking hold, Active Life was offered at CFSBK.
Putting an Active Life program in a regularly scheduled group class was the magic formula for me. I find it very difficult to work on my own. I need the guidance of a coach, the structure and dynamics of a group class combined with individual program tailored to each participant’s needs. This saved me and my shoulder.
I know, disclaimer, not meant to diagnose or treat, etc., etc., but this is my experience. Looking into surgery was the next step for me if Active Life didn’t work, and it DID work. I have mobility now and I’m happily working pain free.
As for my hip (a two year old injury) HSS and NYU hip center both said that the cartilage could not be repaired on its own or through surgery, but if I could strengthen my core I could relieve pressure on the joint. Strengthening the core works, but doing self-guided extra work outside of group class is just not my strong suit. Flash forward to Active Life About half way through, I had a revelation–my individual program was forcing me to use all the muscles on my back, and on the back of my legs! There’s an inner hamstring muscle that I didn’t even know I had, from that to my lats and up and down, shoulders to heels, all those muscles woke up and I learned how important they are. It was just so extraordinary. Strengthening everything behind me I was relieving the injuries on the front of me. WOW. I’m so happy.
I’m now adding some weight to the bar and I have a few post-injury PRs. I can also tell you that I can now bound up the subway stairs two steps at a time – a first for this New Yorker of 26 years! Having fun with my new superpower.
Sound like something you need? Go HERE to grab one of those last spots!