Thursday January 19th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday January 19th

18
Jan

Thursday January 19th

23.01.19

OPEN 18.2 & 18.2a

INTENDED STIMULUS

Squats and burpees in 5:00-10:00.

Build to a 1-rep-max clean under fatigue.

2-3 attempts on the cleans.

Use 70-80% as a first attempt on the clean.

Athletes can power clean or squat clean.

RX

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35 lb)
Bar-facing burpees

For load:
1-rep-max clean

LEVEL 2

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35/20 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

LEVEL 1

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (20/15 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

WHITE BOARD BRIEF

Target time and load | Less than 10:00 and as close to athletes’ 1RM cleans as possible.

This Open retest first appears in February 2018. If you have completed it before, try to beat your previous scores.

If you have not completed this workout, scale to complete the squats and burpees in less than 10:00.

You should be able to make 2-3 attempts at a heavy clean. A good starting weight is around 80% of an established 1-rep-max.

If you don’t know your percentages, start at a load that feels heavy, but manageable.

The warm-up will involve a lot of burpee and squat practice to emphasize moving faster than usual. Be prepared for those extra reps.

To ensure you can move fast and have an appropriate load, there’ll be an aggressive mini-round that requires speed AND a heavy lift at workout weights.

Leave a Reply