CrossFit – Wed, Jan 18

Westshore CrossFit – CrossFit

Warm-up

Line Drills (8 Min)

Build Up

On an 6:00 clock:

1 clean (building)

– Athletes should build to 75-80% of their best clean.

Mini Round

1 set:

2-3

DB squats

Bar-facing burpees

then…

1 clean (starting weight)

Metcon

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

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

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

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-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

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

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

Cool Down

Foam Roll (No Measure)

Accumulate:

1-3 Rds:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves