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18.2

1
Mar

18.2

Lowry CrossFit – CrossFit

In this two part workouts, athletes will work within a 12-minute window. The first task is to complete the dumbbell squats and bar facing burpees for time. Athletes will complete 1 squat and 1 barbell facing burpee, followed by 2 squats and 2 barbell facing burpees, and so on until two feet land on the opposite side of the barbell after the tenth burpee, or when the clock reaches 12 minutes. If the athlete completes all the squats and burpees before the 12-minute cap, they will have the remaining time to complete Workout 18.2a, a 1-rep-max clean. If athletes do not complete the squats and burpees in less than 12 minutes, they will not complete or log a score for 18.2a. The barbell for the burpees and the clean may be set with a weight that athletes would like to open with, and judges are allowed to assist with changing weights. For class purposes, we can again divide athletes into two groups and have them assist with judging each other over the course of the two heats.

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WU: Warm-up (No Measure)

:30 Seconds x 2 Rounds

Active Spidermans

Active Samson

Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Front Rack Stretch – 1 Minute

*Laying on your chest, place your elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Dumbbell Ankle Stretch – :30 Each Side

*Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Movement Prep

5 Dumbbell Squats (Lighter Weight)

5 Dumbbell Squats (Workout Weight)

4 Bar-Facing Burpees

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

1 Round

3 Dumbbell Squats

3 Barbell Cleans

MC: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

MC2: Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

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