Warm-Up
2 minute row
Then 1 or 2 rounds of
10 dowel passovers- 10 Alternating spiderman turn outs.
5 Barbell dead lifts- 10 Alternating heel toe grabs.
5 Barbell hang cleans-10 alternating Sampson stretch
5 Barbell front squats-10 Quad grabs
5 barbell strict press-Downward dog/ Upward dog 5X
Glute activation banded box drill 2x
10 banded good mornings
10 Banded pull aparts
Super banded front rack 1 min aech side.
WOD prep
Prep the max clean to 65% 75% of 1rm/ Practice bar facing burpees between practice lifts.
Warm-up dumbell squats to wod weight.
WOD
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
and
Workout 18.2a
1-rep-max clean
Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.
Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed Girls use 10-lb. dumbbells, stepping burpees allowed
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Post WOD
Mobilize
Way to go John on predicting (inadvertantly?) an 18.2 movement! Those bar-facing Burpees on Wednesday were good practice!
I love the energy of the Opens!!
It’s great to see so many people pushing their limits!
18.2 – did 2 reps (1 squat / 1 burpee) Rx. That’s the score I’ll post to CrossFit.
18.2 scaled – 10:20 @ 35# dumbbells and step over burpees. Then hit 155# clean. Oh…all of the above was in “das boot!”
18.2(a): 9:43 | 90# Scaled (20# DB, Jumping Burpees)
I would like to do this one again when healthy, but given the circumstances, I’m more than happy with doing it and finishing. Great job to both Becka and Zogg in their workouts – I believe they both hit PR cleans! I’ll take some credit for being a supportive and encouraging judge 🙂 Good Luck to everyone doing this workout!
Great job today Deb, you will be 100% soon!!! Thanks so much for staying to judge and push me! I will definitely give you credit for my PR, I would have given up. Happy Friday!
Nice job 5:30 and Christina! Sorry I missed this one. I’m missing the rest of the opens anyway but on only 5 hours of sleep I felt it was wise to skip it. PRs in the opens is a great accomplishment, as is competing with “das boot” and the plague!
18.2 (a): 9:56, 135# scaled.
I really liked this wod. It’s all about picking a pace and sticking with it. The two minutes at the end left me time for 4 lifts. The 4th was an attempt at 145# which I failed at the buzzer. If I’d had another 30 seconds of rest I think I would have had it.
Great atmosphere this morning, and great coaching from John (per usual) who walked the band of misfit toys that is the 5:30am class through options for this wod well beyond Rx and scaled.
“Great job!” to the early morning crowd. I’m sure that Katrin is breathing easier knowing that Deb is still not at 100%.
18.1 8:40 rx
18.1a 200#
18.2 RX- 11:12
18.2a – #175
After 5 days at a work conference this went better than I thought.
Could have gone a little faster on the burpees and started too light on the cleans.
18.2 I meant 😏
18.2 a 9:16 RX
18.2 b 135# – I was shooting for 140#. I think if I were to do this one again……highly possible I would start my clean at 125#, I started at #115. I really liked this WOD and I think I could shave off a minute off part a!!!!
Thanks Elizabeth for judging and Thanks Hanna for some pointers. 🙂
Great 9:30am atmosphere!!!
You know it’s true. Once word got out, it was like Katrin was able to breathe a huge sigh of relief. She sent me an Edible Arrangement.