• Daniel LaPointe

Saturday, March 3


Metcon (Time)

18.2 Practice 3-5 Rounds: 1-2-3: Dumbbell Squats (50’s/35’s) Barbell-Facing Burpees Rest as needed between sets, focusing on transitions.

:60 Seconds Easy Row Active Spidermans Childs Pose on Box :40 Seconds Medium Row Push-up to Down Dog Box Supported Ankle Stretch :20 Seconds Fastest Row Air Squats Passive Bar Hang Mobility Explanations Childs Pose on Box With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch. Box Supported Ankle Stretch Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves. Passive Bar Hang Hanging from a pull-up bar, relax the shoulders and allows the body to get as long as possible.

Metcon (AMRAP - Reps)

Teams of 3: AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Chest to Bar Pull-Ups Rower is always going.

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 A (all divisions) (Weight)

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

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


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