WOD – Thu, Jan 19
Warm-up
SPECIFIC WARMUP
BAR-FACING BURPEES AND DB SQUATS
5-10 pause goblet squats
:20 bar-facing burpees
5-10 DB goblet squats
:20 bar-facing burpees
5-10 DB goblet squats
:20 bar-facing burpees
SQUAT CLEAN
5 deadlift shrugs
5 muscle cleans
8-10 hang squat cleans
8-10 squat cleans
SPECIFIC WARMUP
On an 8:00 clock:
1 clean (building)
– Athletes should build to 75-80% of their best clean.
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
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
NTERMEDIATE
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (20/35 lb)
Bar-facing burpees
– Athletes may step over their bar.
For load:
1-rep-max clean
BEGINNER
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (10/15 lb)
Bar-facing burpees
– Athletes may step over their bar.
For load:
1-rep-max clean
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.
1 set:
10 over-the-fence
10 under-the-fence
20 walking lunges
10 inchworms + 1 push-up/rep
10 alternating spiderman stretches
20 alternating hip taps
10 jumping lunges
10 jumping squats
20 double knee tucks in plank