18.2 Standards/Tips/Pointers
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What was long and grueling in 18.1 is fast, spicy, and becomes heavy in 18.2!
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
and
Workout 18.2a
1-rep-max clean
*12 Minute Total Time-Cap*
Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Scaled: (Ages 16-54) Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed
Masters 55+: Men use 35-lb. dumbbells Women use 20-lb. dumbbells
Scaled Masters 55+: Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Tips and Pointers
- Spend a decent amount of time on your warm-up reviewing both movements for the couplet portion of this workout and warming up your clean to a relatively heavy weight.
- You want to go hard on the early portion of this workout, but not fast enough that you burn out. You need gas left in the tank for the rounds of 8,9, and 10... and then also for the clean.
- Set your barbell to a weight you know you can comfortably hit within one minute of finishing the squat/burpee portion of this workout.
Movement Standards
It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced. In bold are a few to pay particular attention to:
- The rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders. There is no requirement to maintain a grip on the dumbbell the entire time. A squat clean is not allowed for first rep.
- The burpee must be performed perpendicular to and facing the barbell.
- The athlete will jump the feet back so that he or she is lying on the ground. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
- The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The barbell must be loaded with standard-height bumper plates for the athlete to jump over (scaled masters excluded).
- Using a two-foot jump, the feet must move back and forth together in the burpee.
- NOTE: Unless the athlete is performing the workout scaled, he or she may NOT step backward or forward one foot at a time when lowering and raising to and from the ground. On the way down, the athlete must jump both feet back simultaneously. On the way up, the athlete must jump both feet forward simultaneously. Stepping back and/or stepping up is permitted for athletes in the scaled divisions only. Scaled athletes may also choose to step over the barbell instead of jumping.
- The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.
Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm! Feel free to bring dinner, a snack, or a drink and hang out for the evening.
Most importantly... Have fun and enjoy yourself!! This is only Week 2 of the 2018 CrossFit Games Open. Cheer on your OVC community and do your best!
