18.2 One & Done (It’s Snow Issue)

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Clean Prep (No Measure)

Shoulder & Lat Smash/Tack

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits – Take aways

Warm-up

20 minutes – be efficient

3 Rounds: (You may need to work in 3’s)

10 Goblet Squats, slow eccentric, pause at bottom

5 Perfect Burpees

* A Perfect Burpee is as follows: Kick the feet back and place the hands flat on the floor. Perform a pushup, then kick the feet up so that you are sitting in a squat. Pause in that position, then stand and jump.

5 Hang Power Cleans, 4 Front Squats, 3 Hang Squat Cleans (empty barbell)

Then: EMOM 12, alternating:

3-6 Dumbbell Squats @ RX or scale (start at 3, add one rep each round)

3-6 Bar Facing Burpees (start at 3, add one rep each round)

4-1 Squat Cleans (start at 4, subtract one rep and add weight each round, final rep should be at or close to your starting weight for the workout)

Extra Notes

Heats of 4 people

BB’s parallel to wall

Judge & be judged please

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 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

Games

Recovery & equipment clean up

Clean (In case you don’t know your numbers)

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