03.05.18

CrossFit Ecstatic – CrossFit


Notes


Re-Test day for Open 18.2.
For those not re-testing, we have an alternate workout posted below.

Open 18.2 Strategy Video for reference:
https://www.youtube.com/watch?v=oUQ5Kusbx3I&width=640&height=480

Re-Test Strategy


https://www.youtube.com/watch?v=oUQ5Kusbx3I&width=640&height=480

Focus points for our re-attempt:

1. Diligence in our pacing.
This holds true in both holding back on our burpee cadence in the first few rounds, and by putting the gas pedal down towards the end. Equally as challenging. As we enter this workout, we again want to give our full effort to 18.2. We are not going to fail a burpee here. In our primer, use our rehearsal rounds to dial in our transitions and movement between. Steps and seconds matter here.

2. Dumbbell front rack placement.
Many of us found that we lost seconds as we moved the dumbbells into position. We practiced this process Saturday, and we have the chance to refine that as we warm for our re-attempt. Our cycle time on the squats do not need to be lightning fast – but we want our transition from the final burpee into the first squat to be.

3. Refine the plan for the clean.
On Friday, we did not have a clear picture on the first, second, and third weights. It was a guessing game, with rough approximations. They way it should have been. Now, with experience, we can make a better plan that we can approach with familiarity.

Warm-up


PRIMER

3:00 Very light Row or Bike
2 Sets: 4 Spiderman and Reach each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480), 12 Air Squats

2:00 Light Row or Bike
2 Sets: 3 Walkouts (https://www.youtube.com/watch?v=92eVXZWgA8g&width=640&height=480), 6 Russian Babymakers (https://www.youtube.com/watch?v=HWHZp47EzgE&width=640&height=480)

1:00 Moderate Row or Bike
2 Sets: 5 Wall Squats (https://www.youtube.com/watch?v=pktIjwNiuYE&width=640&height=480) + 5 Slow Burpees

Into…

Gradually start to build on the DB Front Squat (using the strategy video as reference for positioning). With about half the working load:
2-3 Rounds, at a conversational pace:
4 Dumbbell Squats
2 Barbell-Facing Burpees
Focusing on tighter footwork on the transitions, and dialing in our burpee technique.

Rest as needed, into:
2-3 Rounds, moderate pace:
3 Dumbbell Squats
2 Barbell-Facing Burpees

Following, build to 5-10% less than our “Goal” weight. We do not want to, nor need to, build to a heavy clean. Moving to a loading somewhere in the middle between our safe weight and goal weight is a good place to be here. We don’t want to try to PR, before we try to PR. Reset the bar back to your starting weight, your safe weight, followed by one confirmation round at workout speed:

1-3 Rounds, resting as needed between:
1 – 2 – 3:
Dumbbell Squats
Barbell-Facing Burpees

The goal is to hone in on the pace that we practiced on Saturday. we want to execute the workout with. This provides us with an opportunity to practice moving back and forth between the movements, honing in on how many actual steps we need to take.

CrossFit Games Open workout

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 Masters (55+) (Time)


1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 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

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)


1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, 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

Alternate Workout

Warthog (AMRAP – Rounds and Reps)


AMRAP 12:
20 Push Jerks (135/95)
20 CTB Pull-Ups
20/15 Calorie Assault Bike

This is an alternate workout, if not re-attempting “Open 18.2”.

In Warthog, we have an AMRAP where we aren’t looking at an excessive amount of rounds. Despite it being a triplet, we are purposely looking at larger numbers per set to challenge ourselves. Although the first set on both the push jerks and pull-ups *may* be unbroken, we want to think through completing 3 rounds of this triplet. With consistency in mind, we have the chance to practice our breakup strategy with that larger goal in thought.

Stimulus wise, we are looking for a push jerk barbell that we could complete 20+ repetitions with, unbroken, if we went for it when fresh. Post rounds plus repetitions to the tracker below.

If we do not have access to a bike today, complete on the rower for 20/15 calories per round.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1