Warmup:

Grab 2 light Dumbbells or two 5# plates

2 Rounds:

10 DB Stiff-Leg Deadlifts

10 DB Front Squats

10 DB Strict Press

Then…

10 Push Up to Downward Dog

10 Squat2Stand

5 Cobra to Hip Snap

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, High Bar Back Squat, Elbow Rotations, Front Squat, RDL

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

Compare to 11Dec2020

Video courtesy of Troy CrossFit.  Last time hitting High Bar Back Squats this cycle!  All the weeks of hitting these should result in heavier weights for each set of 5X5!

WOD:

“CrossFit Open 18.2”

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Squats (pair of 50/35)

Bar-Facing Burpees

 

Time Cap: 12 minutes

Video courtesy of The CrossFit Games.  Our journey through past Opens takes us to 2018 this week. Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes. NOTE: we will NOT do 18.2A, since we have our 1RM Clean& Jerk coming up later this week

 

 

Scaling Options:

DB weight -> 35/20 -> As needed

Bar Facing Burpee -> Bar Facing Burpee, step over bar (instead of hop)

 

Cool Down:

Couch Stretch – 2 Min per side

 

Scorpion hold – 1 Min per side