03/03/18: 18.2

Today marks the second Saturday of the 2018 CrossFit Open at CF908.  Here is the link to the heat list schedule where you can sign up as both an athlete and a judge.  See below for some thoughts and tips on the workout.

7am/8am Classes Only –

• Skill – Clean & Jerk – Work up to 60-70% – 15 min
• Conditioning – Teams of 2 – For Time (20 min time cap)
  • 2-4-6-8-10-12-14-16-18-20
    • Dumbbell Squats (Sx = 35#/20# – Rx = 50#/35#)
    • Bar Facing Burpees
  • In remaining time find a 1 rep max clean & jerk
  • NOTE – Partners must share one set of dumbbells and one barbell

9am – Open 18.2

WORKOUT 18.2 – In 12 minutes complete

1-2-3-4-5-6-7-8-9-10 reps for time of:

• Dumbbell squats (2 dumbbells) (Sx = 35#/20# – Rx = 50#/35#)
• Bar-facing burpees

The second part of the workout, 18.2a, is completed in the remaining time

WORKOUT 18.2a 1-rep-max clean (No hang cleans allowed)

Good luck to everyone, and we look forward to another successful Saturday!

Thoughts and Tips –

• Keep your dumbbells close to the barbell, maybe even in between the weights or just next to the collar of the barbell.  The first part of the workout is meant to be fast, so give yourself the best opportunity to put up your fastest time.
• 18.1 is meant to be a sprint, even if you think it looks like a bunch of reps or the dumbbells seem heavy.  You have to get your mind right that you are going to try to push the pace on the burpees.  You don’t need to sprint the squats, but you need to try to do the fastest burpees you can complete.  Whether you think you are going to finish the workout in 5 minutes or 11:59, you should go hard on the first part.  Give yourself the best opportunity to get at least one lift in, so go fast.
• 18.1a – 60% of your 1RM should be a conservative weight that even if you are dead tired, you will be able to lift.  HOWEVER, it’s not about the first weight being light or heavy, it is about getting your bearings and understanding how to clean after you just crushed yourself.  Put a safe weight on the bar, try to hit it within a reasonable amount of time, and have your next weights planned out.  If you think you can do the workout in under eight minutes, you should plan on 3 lifts.  Hitting 90% would be a phenomenal day, so plan your lifts.  You can have help changing the weights on your barbell.
• Breathing – We always tell you to focus on your breathing.  Make sure you get warmed up before the workout and get your heart-rate elevated so that you are sweating before the workout.