CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Open 18.2 Warm-Up
Walking quad stretch
Walking hip hinge hamstring stretch
Inchworm no pushup
2x25ft High Knees
5 Air Squat
5 Push-Up
5 Floor press
8 Light DB Front Squat
8 Push-Up + floor press
:45e banded Kneeling Lat Distraction
:45e banded Sampson
Load barbell to 50-60% of 1RM
Work on transitions
– 3 RX/Scale DB Front Squat
– 3 RX/Scale Burpees OTB
– 4RX/Scale DB Front Squat
– 4 RX/Scale Burpees OTB
5 Clean @50-60% max
1-2 Clean @65-70% max
1-2 Clean @75-80% max
1 Clean @80-85% max
1 Clean @85-90% max
Metcon
18.2!
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
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 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