Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
2 Rounds
10 Romanian Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Bird-dogs
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 7 Rounds)
Today is final week of speed work with the Box Squat. Weight at 70% of 1RM. All sets should be perfect technique and fast / explosive off the box. Box height should be parallel. Stance should be wide enough (outside shoulder width) that your shins are vertical when you sit on the box. These box squats are intended to break up the phases of lift and force you to use their posterior chain.
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
Today’s Metcon should be a burner. Keep a consistent pace throughout the workout. Remember this is an ascending ladder so the first few rounds will go by very fast. If you have a time/load from last year let that serve to develop your game plan for today. If have not done this workout before, focus on your pacing/breathing during the first section.
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