Call Us: (845) 348-1110

FRIDAY March 2, 2018

1
Mar

FRIDAY March 2, 2018

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

Leave a Reply