BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s

7 Pull aparts neutral grip

7 Pull aparts pronated

7 Pull aparts supinated

7 Pull aparts diagonal R

7 Pull aparts diagonal L)

7 Pull apart behind head

7 Banded pass throughs

-into-

Hip Halo Warmup

10 Banded Side Step R/L

10 Banded Monster Walks F/B

10 Banded Glute Bridge

10 Banded Glute Bridge Right Leg

10 Banded Glute Bridge Left Leg

10 Banded Air Squats

-into-

3 sets

3 Dumbbell Front Squats (Light/practice transition)

3 Up Downs + Jump Over Bar

3 Muscle Cleans (Empty Bar)

3 Hang Power Cleans (Empty Bar)

3 High Hang Squat Cleans (Empty Bar)

**2. Strength Prep**

Use moderate-heavy weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. Remember, we are going on the minute so be sure athletes are ready to rock and roll.

**3. Workout Prep**

3 sets

3 Dumbbell Front Squats (smooth and efficient reps)

2 Bar Facing Burpees

1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)

Weightlifting

Deadlift (5X3)

3 Deadlifts x 5 sets @80% of 1RM

* Complete a set on the 2 minutes *

Metcon

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 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Cool Down

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)