Daily WOD

Open 18.2

New Ulm CrossFit – WOD

Warm-up

:30 Seconds x 2 Rounds

Active Spidermans

Active Samson

Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1 Minute

Dumbbell Ankle Stretch – :30 Each Side

Movement Prep

DB Squat

Establish Front Rack

5 Dumbbell Squats (Lighter Weight)

5 Dumbbell Squats (Workout Weight)

4 Bar-Facing Burpees

Clean

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

WOD Warm-Up

1 Round

3 Dumbbell Squats

3 Barbell Cleans

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 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 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 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

Crossfit Games Open 18.2 A (all divisions) (Weight)

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