CrossFit – Fri, Jan 6

5
Jan

CrossFit – Fri, Jan 6

Lowry CrossFit – CrossFit

Bulletin Board

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Warm-Up

Mobility

1:00 Active Samson

1:00 Front Rack Stretch On Box

1:00 Banded Front Rack Stretch (Each Arm)

1:00 Pigeon Pose On Box (Each Leg)

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
Stimulus:

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Dumbbell Squats: Athletes can rest the dumbbells on the shoulders or hold them in their hands. Weights here should allow for unbroken sets every round.

– Bar-Facing Burpees: Athletes should jump over the bar with two feet. Barbell can be pre-loaded to opening clean weight during this first part.

– Note: If you finish the workout before the 12:00 mark, use the remaining time to build to a 1RM clean (see next slide for details on 18.2a).

– Score: Total time it takes to complete the workout. Swipe left and log your lift in the next piece.

Strategy

– This workout is all about who can stay strong and hold their pace in rounds 8-10.

– We will want to move fast in the first few rounds but we should only do this if we feel confident we can hold that pace throughout or that we know our pace will only slow down slightly.

– Transitions are key here. Take as little steps as possible between your squats and your burpees.

– Pace the burpees in a way that will allow you to hold on for unbroken sets of dumbbell squats.

Prep

We’ll warm-up for both parts here…

5 Single Dumbbells Squats

5 Burpees

5 Double Dumbbell Squats

5 Bar Facing Burpees

Then…

5 Deadlifts (Empty BB)

5 High Hang Cleans (Empty BB)

5 Hang Cleans (Empty BB)

5 Cleans (Empty BB)

5 Front Squats (Empty BB)

3 Power Cleans (Light)

3 Squat Cleans (Light)

1-2 Cleans (Next Jump)

…Keep hitting 1-2 reps as you build to your opening weight. These can be squat or power cleans.

Modifications

DUMBBELL SQUATS

– Reduce Loading

– Reduce Reps

– Sub Barbell

– Sub Kettlebells

BAR-FACING BURPEES

– Reduce Reps

– Burpees Step-Overs

– Regular Burpees

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

Use the remaining time from 18.2 to accomplish a 1RM clean
– Athletes can begin with barbell pre-loaded.

– Squat cleans and power cleans are both permitted.

– Athletes will log their heaviest successful lift when the 12:00 clock runs out.

– Athletes can take as many attempts as they would like.

– Score: Heaviest clean.

D-Ball + Bar Muscle-up (Extra Credit) (Time)

3 Rounds For Time [15 Minute Cap]:

10 D-Ball Over Shoulder 150 / 100 lb

10 Bar Muscle-ups
– The D-ball should go up and over the athletes shoulder each rep with hips and knees fully extended.

– Athletes should be able to complete 5 unbroken bar mu when fresh to complete reps as prescribed.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.