Saturday, March 3

March 14, 2018

 

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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