Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Good Mornings
5 Bent Over Rows
Add light weight second round.
Weightlifting
Power Clean (Work Up To 18.2A Opening Weight)
Squat Clean (Work Up To 18.2A Opening 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
Open WOD 18.2 is about pacing and managing your heart-rate. There are 55 total reps of each movement which is a volume count we’ve been exposed to many times. Having a plan that allows you to get to the max clean attempt is important and will be a huge separator. Start around 80% of max effort and adjust your pace from there. It will be much easier to push harder later than trying to recover after crossing their anaerobic threshold.
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
