CrossFit Altius – CrossFit
Warm-up
Same Warm Up if you are doing Open 18.2 or not
3rds:
10 Spiderman Lunge
10 inchworm/pushup
10 air squat
Weightlifting
If you are doing 18.2 then you will spend 20 mins warming up your clean, squat or power to your opening attempt in the workout.
Metcon (No Measure)
If you are doing 18.2 on Saturday you will spend 20 mins on the bike. Easy pace just to move, but no rower.
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
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Metcon (No Measure)
If you are doing 18.2 on Saturday you have a EMOM
10 min EMOM of cleans
-2 reps EMOM of either Power or Squat Cleans no more than 70% of 1RM and focus on moving well. This is not scored and you should focus on form for Saturday.
Cool Down
Couch Stretch 2 mins per side