CrossFit Inventive – CrossFit
Warm-up
2:00 Machine
Couch 1:00 e.s
Banded Lower Body
Front Rack 30s
Wrist 30s
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ACTIVATION
2 Laps Halo Crab Walks
10 Halo Air Squats
20 Halo Glute Bridges
20 Banded Good Mornings
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BARBELL
10 Wrist Rotations
5 Front Squats
3 Power Cleans
3 Squat Cleans
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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
Reduce Dumbbell Load as needed.
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
[12:00 – 20:00 Minutes]
This Can Be Power Clean or Squat Clean.
Clean
[10 Minutes]
Using this as a primer for your squat clean in todays 18.2a.
Buildto around 80% of the weight you want to achieve in todays workout.
Don’t push to the point where you are missing.
Make sure to catch with high elbows!!