Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

  • Michele Vieux

    Happy Hump Day everyone! Or should I say, happy aerobic conditioning day?!

    Even though you’ll likely be working more than resting on this, you should have at least A LITTLE rest between stations. If you look at Minute 5, the work period is 30 seconds per station. However looking at the other movements, this is probably pretty a unlikely feat so let’s shoot for at around 15 seconds rest per station, which is really just transition time.

    Push as hard as you can in your wheelhouse & find your rest minute are two great tips from this post:

    Attacking Longer EMOMs
    https://www.crossfitinvictus.com/competitors/blog/attacking-longer-emoms/

    Scale the number of reps where necessary. The movement that really jumps out to me for potential scaling is the push-up station. For many, 25 reps will be impossible to maintain (150 total push-ups!). Look at the total number of reps over the course of the workout and take into account how many you know you can do in one day/workout then consider your scaling based on that. Some may need to lower the number to to 15 or even 10 reps (90/60 total) per set.

    Another do this is AMRAP for 40-45 seconds per minute/movement.

    Substitutions if you don’t have the equipment listed (share any you like to use!):
    – For Assault Bike: Row 200/150 or run 150/100
    – For Wall Ball: Barbell Thrusters 45/33 or DB Thrusters 35/25
    – For Box Jump-Overs: Double-Unders x 30 seconds or Tuck Jumps or Jumping Squats/Lunges
    – For Front Leaning Rest on Rings: Single-Arm Plank (switch arms each round) or Hollow Hold or – Side Plank (switch sides each round) or Plank Shoulder Taps

    • James Dalton

      Great post Michele!

    • Mike W.

      Thanks so much for this. These are super helpful.

  • James Dalton

    Really enjoyed this one. Wall ball got pinched after 2nd set so had to use an 11kg/25lbs ball! Only scale was pushups to 20 reps in sets 1-2 and down to 15 in sets 3-6. BJO/row done in ~40 secs throughout, wall ball in 30 secs.

    • Ryan Bliss

      Good work. Scaling up on the wall ball was great – whether you wanted it or not.

      • James Dalton

        Thanks Ryan, one movement it helps being 6ft 4″ for!

    • Michele Vieux

      Great wall ball, James!

      • James Dalton

        Thanks – the Josh Bridges article on the wall ball came into my head as the 20lbs was replaced with the 25lbs…!

    • Barefoot Squatter

      Rx+ wb’s!!!

      • James Dalton

        The only movement i can do Rx + !!

    • Chris Pugliese

      That sounds awful. Great job!

      • James Dalton

        Ha it was Chris, prepare for the unknown and unknowable!

    • Joey Maltais

      Awesome work!

    • Candy Olkey

      Great Job James!

      • James Dalton

        Thanks Candy! You too!

  • Candy Olkey

    Quick question for all of you following the Open…is anyone else having trouble loading the Leaderboard? I’ve tried it at work and at home…it doesn’t come up. Any suggestions would be very helpful!

    • jorge gonzalez

      I’ve checked on the iPhone app and it’s working fine

    • Ryan Bliss

      If you are using a PC at both locations, it could be a browser compatibility issue. Can you provide any more details?

      • Candy Olkey

        Yes using PC at both locations . I can sign into my account. .amd everything else opens up…just not the leaderboard .

        • Ryan Bliss

          What browser? Internet Explorer, Chrome, Firefox? It could also be a software plugin like java. Those are used frequently for real time report tables.

          • Candy Olkey

            Internet Explorer . I’ll try it later on chrome on my tablet.

          • Candy Olkey

            It works using Chrome!! Yay…thanks everyone for your help!

          • thelonghorn

            I sense a fellow nerd

            • Ryan Bliss

              Unfortunately my job is to be a nerd. Part of the reason I don’t have much of an engine. 20 years driving a keyboard.
              What’s your excuse ha ha?

              • thelonghorn

                Ha I did about 5 years in the nerd service corp(R&D Engineering) before switching careers😉 once a nerd always a nerd.

                • Ryan Bliss

                  Whoa! That’s pocket protector territory. Well, here’s to hoping you like the new career path.

        • thelonghorn

          Internet explorer? If so go for Chrome or Firefox. Might try updating java and flash too, not sure what they are using.

    • Kelly Welborn

      Ive been able access okay.

    • Michele Vieux

      Clear your cookies? That seems to be the all-encompassing answer to anything browser related…

  • Wavy_Dave

    Done with rows. That was a good one. Never looked forward to FLRs so much in my life.

    • Michele Vieux

      The “rest”…haha!

  • Chris Pugliese

    Good morning everybody…

    Subbed row, otherwise Rx. Wasnt sure about the push-ups especially after the wb, but got the first two rounds unbroken. Did the rest with breaks, but got all 25/round. I’m with wavy_dave on the FLRs.

    • Ryan Bliss

      Setting the bar early. Way to go, Chris!

      • Chris Pugliese

        Lol! Don’t know about all that, but thanks!

    • Joey Maltais

      I have the same feeling you had about the push ups… hopefully mine will go as well as yours tonight! Great work

      • Chris Pugliese

        I wish you luck, Joey. You’ll get through it!

    • Candy Olkey

      Nice work Chris…as always!

  • Mike W.

    Oh man. This was really challenging. Whoa! Gave that my best, and I’ve got a lot of engine to build. Stopped mostly because of time (and I was super gassed. Should have scaled more. But… my bike and box jumps are getting better.

    Got 3 rounds at 15 push ups and box jump step downs.

    • Michele Vieux

      Improvement! Great job!

      • Mike W.

        Thanks, @Michele Vieux!

    • Candy Olkey

      Stick with it Mike…it will all come together! Your doing a great job!

      • Mike W.

        Thanks, @candyolkey:disqus!

  • jorge gonzalez

    I needed some extra push after 2 days off due to the nasty flu I had, so I went out of the class and joined some of the box elite athletes who were doing a comptrain session

    A) OT1.5M x 5: High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch. In kgs: 40, 45, 50, 50, 50.

    Immediately followed by

    B) 3 RxT:
    – 3 Overhead Squats 60 kgs @12×1
    – 3 Ring Pull Ups
    Time: ~2:30

    Rx called for 30% volume of your Ring Muscle Ups, at this point RMUs would be an Open miracle for me, so I scaled using my current PR on regular unbroken pull ups is 10 as base. We had to walk a lot from the rack to the rings, so we consumed a lot of time there.

    C) 2 rounds:
    Against a a 5′ running clock:
    – 50 mts sprints x 6
    – AMRAP 3 squat snatches 45 kgs + 6 burpees over the barbell.
    5 minutes rest

    Got 23 reps in the first round, 22 reps in the second.

    Snatching after sprinting made me rethink so many life decisions. I would have liked to get 3 full rounds in one of the two attempts but I just ran out of gas.

    • jorge gonzalez

      Also I tried stringing C2Bs together for the first time, got 3 reps in my 2 attempts

      https://www.instagram.com/p/BfvPxs7h3NL/

      • Wes in Denver

        Good work! That’ll save lots of time if they are in the open and your future workouts.

      • Michele Vieux

        Awesome job on the C2B!!

      • Dustin C.

        Great work bro!

      • thelonghorn

        Looking good Jorge!

    • Ryan Bliss

      Sounds like some new fun variety. I just started to incorporate sprints and a few other explosive movements. It really highlights what a difference there is in energy consumption with those vs slower prolonged work.

    • Barefoot Squatter

      Hmmm… so figuring my RMU volume… what’s 30% of zero?

      • jorge gonzalez

        that’s what i also pointed out to the guys

      • Chris Pugliese

        That made me laugh.

    • Joey Maltais

      Great productive day! I’m jealous of the sprints, I can’t wait for all this snow to melt!

      • jorge gonzalez

        super productive, it’s always fun to go against guys who are all around better than me at crossfit; specially when running is involved

    • Candy Olkey

      You never fail to impress Jorge…V-O-L-U-M-E!!

    • Teddy

      Glad you’re recovering from the flu batman!

      • jorge gonzalez

        it’s more like a “shake it out” than a recovery 😛

  • Chris M.

    EMOM for 25 minutes (5 set each of)
    200m Row (+/- 40s/set)
    20 – 20# WB (UB)
    20 Push-ups (20,20,3 x 12|8)
    50 Double-Under (UB)
    30s Front Leaning Rest on Rings
    … just what the doctor ordered.

    • Michele Vieux

      Man, that row!

    • David Franco

      EMOM with 50 DU!! Holy smokes, Dr Jones!

      • Candy Olkey

        I second that!!

    • Joey Maltais

      Nice job! I like the DU sub…

  • Kelly Welborn

    Had to scale as follows:
    8 cals on AB
    12 WBS w/14# ball
    15 push ups
    12 BJO’s
    25 sec hold

    • Michele Vieux

      Great job, Kelly!

    • Candy Olkey

      Great job Kelly!

      • Kelly Welborn

        Thanks!
        I just now realized that I did an extra calorie instead of scaling on minute 1.
        *Face Palm*

  • Wes in Denver

    Rx. Had to break my pushups into smaller sets of 15/10. Rest was unbroken.

    Surprised myself with how much extra time I had between movements. Had respectively on average 30, 25, 25, 20, 30 seconds between movements. Wasn’t feeling motivated this morning as I have to travel to Utah the next few days and will miss the kiddo and wife; and figure out how to do 18.2 judged.

    • Barefoot Squatter

      Great job, safe travels

    • Ryan Bliss

      Where in Utah are you headed?

      • Wes in Denver

        Orem Utah for hotel, conference at Lindon Utah

        • Ryan Bliss

          Unfortunately I am quite a bit further south. Too bad. As always, anyone in the area is welcome to stop by the garage for a workout.

    • Candy Olkey

      Great work as always Wes…safe travels!

  • andrew

    This EMOM had me so out of it I finished at 25:00 min and wondered the entire car ride home how it didn’t add up to 30:00. Turns out I totally forgot the last round.

    • David Franco

      I almost did the same thing but my timer insisted I had another round to go, which seemed like an “alternative fact” at the time.

    • Candy Olkey

      OMG…I read this prior to heading out to start and the entire time I’m warming up I was thinking…it’s only 5 rounds…how bad can it be. Then I was setting my timer and I glanced at the paper and was like…Maaaaaan…it’s 6 rounds!

    • Teddy

      Andrew this is awesome, I’ve done that too brother 😂

  • David Franco

    My pecs and triceps are beat because I did our bench press WOD just 2 days ago. The dips were brutal.

    A. First round rx. 2nd round rx except only did 23 push ups. Round 3 feel apart big time at the push up station and everything after became an AMRAP per minute. Very hard. I should have scaled down.

    • Ryan Bliss

      Was that the 90 seconds of each movement? If so, amen brother. That smoked my chest and tris.

      • David Franco

        That’s exactly the one. I was praying for squat day today but no luck

    • Candy Olkey

      Nice battle to finish David!

  • Steven

    Started today out with a snatch session:
    OT2M for 20min (10sets):
    High Hang Snatch + Hang Snatch + Snatch

    Up to 70kg/155lbs. PR High Hang Snatch!

    EMOM: Had to scale the last 2 sets of push-ups, everything else as RX. This one had me wanting to quit halfway, happy I finished it strong.

    Super curious what they’re gonna throw at us tomorrow in the Open!

    • Candy Olkey

      Way to stay with it Steven…and then add on some more fun and games!

    • thelonghorn

      I’m with you on the snatch work, it’s coming.

      • Steven

        You bet ya!

    • Teddy

      PR CITY 👏🏽👏🏽👏🏽

  • thelonghorn

    Done Rx, avg work time below.
    AB: 20s
    WB: 37s
    Push-ups: 26s
    BJO: 45s

    Everything UB until last set of push-ups 15/10. BJOs were the worst for me.

    • Candy Olkey

      Great times Longhorn!

      • thelonghorn

        Thanks! I’ve put enough work in on the AB that it was one of the easiest parts. BJOs were tough!

        • Candy Olkey

          I’ll make you a deal..you do all of my rowing and AB (cuz I don’t have and have never used an AB) and I’ll do all of your BJO’s and Burpees! WIN WIN!

          • thelonghorn

            Sounds like a plan, you were fast on this BJOs!

        • Teddy

          20s on the AB is AWESOME.

          • thelonghorn

            Thanks, after doing A LOT of AB EMOMs I’ve found that if I go all out for 10s and then at about 80% for 10s I’m at 10cals.

            • Teddy

              I’ll try this approach tomorrow for a test run. Thanks boss!

    • Steven

      Dude, can I borrow some of your push-up superstrength? Awesome work!

      • thelonghorn

        Ha, it’s part of my yearly fitness test so I try to keep the #s up.

    • Chris Pugliese

      Killed it. UB on push-ups til last round is beast mode.

      • thelonghorn

        Thanks, I never considered myself good at push-ups before all the kind words today

  • Christian Hays

    1 200 m row
    2. 15 wall ball
    3 17 push-ups
    4. 14 BJ
    5 30 sec front lean rest rings

    • Candy Olkey

      Great work Christian!

  • Teddy

    DONE.
    Man that was a test of endurance! Goals for today:

    — Assault Bike x 10 cal each round: ✅ (never been able to do this before!)
    — Wall Ball Shots x 20 reps unbroken: ✅

    Thankful.

    • jorge gonzalez

      booyah! way to crush it

    • Candy Olkey

      Congrats Teddy!

    • thelonghorn

      Great work, crushing goals always makes for a good day!

    • Janelle Hudgin Winston

      I saw todays and my soul shriveled up and went to hide in the corner. Chose to catch up yesterdays. Will see if I can gumpshin it up for tomorrow. Great work on UB WB and the AB!

      • Teddy

        My soul is still shriveled. I hit a mental roadblock on the third round and was wheezing uncontrollably by the end 😵. You better do it tomorrow!

    • Joey Maltais

      Crushed it my friend!!

  • Candy Olkey

    Row 150m – 36s all “6” rounds
    20 WB @ 14# (to 10′ target outside in the rain) – 45-60s
    25 Push Ups – 40-60s
    15 BJO – 25-30s
    FLR – 30s
    ***what a difference 1′ is with those WB….that was tough, by the 6th round I was only stringing 3-4 together. I even caught one with my face in the 5th round…yup it left a mark!

    • thelonghorn

      Ouch! Way to push through!

    • Steven

      Wall Ball to the face! Good work!

    • jorge gonzalez

      fyi: wall ball to the face will appear in 18.6

      • Candy Olkey

        Yes…that will put me on top of the leaderboard fo sho!

    • Teddy

      Have you ever had a skittle hit your front tooth? Devastating.

      • Candy Olkey

        Sounds like there may be a great story behind that…do tell!

    • Chris Pugliese

      The WB is even worse when you are height challenged. Great job!

    • Kelly Welborn

      At my old gym they only had 10′ targets. So much harder!!
      Nice work.

  • Colton Davis

    EMOM- RX reps completed felt good

    • Candy Olkey

      Felt good… he says….
      Thats great Colton!

      • James Dalton

        Haha totally agree – it felt awful!

  • Luke Tipton

    Anika:
    18.1 – 245

    Luke:
    18.1 – 287
    We are unaffiliated so we finally got around to 18.1 with ski vacations, colds, etc.

    I have an injury question for the group. At the end of my warmup (rowing + rolling + stretching) yesterday, I had a sudden dull pain in my right leg which made it extremely difficult to put any weight on it. The pain seemed to be on the outside portion, mostly between my knee and ankle. I did more stretching, rolling, rode the bike for the next 40 minutes and while the intense pain went away, there was still no way I could work out. Later in the evening my butt and hamstring were a bit knotted up without doing any significant work in over a week. Flash to today, where the leg was triggered again during a hamstring stretch, although nowhere near as bad as yesterday. I worked through the Psoas activating and releasing exercises per Melissa Hurley’s blog post(s). It helped, and I was able to grit through 18.1, but I am kind of lost on whether this is back replayed, hip related, knee related. I normally don’t have many injuries, but I am on the less mobile side and my lower back does get stiff unless I can crack it. If anyone has any additional questions or has had anything similar, I would greatly appreciate it. Thanks guys and work hard!

    • thelonghorn

      Great work by both of you on 18.1! Your question sounds like it should be answered by someone who knows what they are talking about. I know for me everything starts and ends with the hips.

      • Luke Tipton

        Ha! I think you are probably right on finding the right opinion. Such a weird thing that I feel it has to be propagating from the back, hips, tendon, something. Thanks bro.

    • James Dalton

      Hi Luke, i had something similar a year ago (but didn’t hurt to weight bear) – physio said it was outside part of the calf tightening up to compensate for a hamstring weakness. Had a few bits of awful massage and hamstring prehab and it went away. But agreed with @disqus_ur8znJU3mm:disqus – we are not the experts!

  • Trion Horgan

    Done Rx’d
    AB done around :30 each round
    WB unbroken each round
    Push ups UB thru 3 then 10/10/5 last 3
    :30 leans done

    Did yesterday’s deadlifts that I missed before this.

    • thelonghorn

      Brave doing the DLs before this madness

      • Trion Horgan

        Agreed. It definitely made the EMOM more of a fight

  • Janelle Hudgin Winston

    A day behind.
    A DL @80% x 2 for 8 sets
    195 for 5 rounds 205 for 3 rounds. Felt pretty good. Working on not using my back.

    B. 45lb KB – so glad I was at home and didn’t have a heavier KB 😳
    9:53. All rounds unbroken, though my feet were screaming the last round.

    • Ryan Bliss

      Sub 10. That was quick. Good job.

    • Chad Evans

      Crazy fast Janelle! And 205 is awesome!

      • Janelle Hudgin Winston

        Thanks! Box jumps and KBS are my jam. I don’t like them much, but I am pretty good at them for some reason… 🙂

    • Mike Slagle

      That’s incredible Janelle!

    • Joey Maltais

      Destroyed it!

  • Joey Maltais

    Pre:
    EMOM x 12 min: back squat x 1 rep 205# (85%)
    Wanted some heavyish squats without too much volume this week and this was my last chance
    WOD:
    10 cal AB: 0:30 all rounds except last 2 (0:40 0:48)
    WB: 0:40-45 all rounds. Had to skip 6th round, major cramp on right side
    Push ups: 20 all rounds (broken up)
    BJO: 0:20 all rounds except 5th round dat cramp (0:40)
    FLR as rx’d feet on box leveled with rings
    Post:
    E2MOM x 8 min
    Ring muscle ups: 3-3-4-4. Had been too long since I did those. Feeling pretty good about my technique!
    Tomorrow I will be resting, then friday something light to prep for 18.2 saturday!
    Cheers!

    • Chris Pugliese

      Sooo…scaled the push-ups and then did muscle-ups! Ha, that’s awesome! Well done.

      • Joey Maltais

        Lol thanks! Push ups have been a weakness of mine… I should probably incorporate them in my warm up regularly

    • Mike Slagle

      Great work man!

    • thelonghorn

      Sounds like you need rest with that cramp, great work!

      • Joey Maltais

        Yes it wont hurt! Full rest day with some stretching!

    • James Dalton

      Amazing volume Joey, strong stuff.

      • Joey Maltais

        Thanks James!

  • Dustin C.

    A day behind and felt the need to squat

    Front squats
    135×10, 185×10, 225×13, 275×5, 225×11, 185×10

    B. From yesterday 13:43 feet cramped up need to get back on the kb swings regularly

    • thelonghorn

      275×5 is impressive on FS, especially now that I know how skinny you are!

      • Dustin C.

        Lol hey I’ve been gaining weight up to 175 now 👊🏼

        • thelonghorn

          🤔The camera subtracts 10lbs.

          • Dustin C.

            Haha back to the buffet! How much u weigh bro?

            • thelonghorn

              5’11 182lbs, I’m always eating… always hungry. I need to take some tips from Eddie Hall on how to gain some weight!

              • Dustin C.

                Gotcha we are close….yea I track to make sure I eat enough current goal is 3500 cals everyday been slowly gaining…I’ve gained 30lbs since my “runner days” but kind of hit a wall been back at it for about 2 months now

    • Joey Maltais

      Great work! Heavy front squats!

      • Dustin C.

        Thanks Joey!

  • Chad Evans

    A. Rx. Complete

    Goal was to go unbroken on all the movements. This was definetly NOT in my wheelhouse (not that much is!) it was a mental battle all day thinking about it. It was good to get it done though! Unbroken on all the movements and under :40 on all except last rd of wallballs. Good grind!

    • Mike Slagle

      Great work Chad!

      • Chad Evans

        Thanks Mike! Good idea on the active recovery day!

    • thelonghorn

      Killed it

      • Chad Evans

        Thanks buddy. BJO were definetly the worse!

    • Joey Maltais

      That’s awesome! Well done man

      • Chad Evans

        Thanks Joey!

    • Ryan Bliss

      I think I caught a glimpse of what was in your wheelhouse. It resembled John Wayne and Jeff Bridges.

      • Chad Evans

        Haha! I wish buddy! Thanks! Great job today!

  • Mike Slagle

    I scaled back the workout to be active recovery.

    10 cal row
    15 wall balls
    15 push-ups
    15 jump squats
    30 sec shoulder taps

    I also did a lot of foam rolling and extra stretching.

  • Bryan

    A. Bryan (150m run vs. bike) – Rx other than 20 push-ups in round 5. Christy (For time: 100m run, 20 weighted Russian step-ups, 20# dumbbells, run 200m, 20 weighted R.S.U., run 300m, 20 weighted R.S.U., run 400m, 20 weighted R.S.U.) – 15:38.