18.2 – Burn, Baby, Burn

In true Dave Castro fashion, we had to wait a bit to see he had a trick up his sleeve!

Also, in line with the CrossFit methodology, we see a workout that shows the athletes with balance across fitness domains will be rewarded and post the highest scores.

You’ve got to be strong!

And you’ve got to have an engine!

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Workout 18.2a
1-rep-max clean

**Time cap: 12 minutes to complete 18.2 AND 18.2a

 To finish strong, you should start more conservative than you think you have to.

In fact, I think this is a workout that most SHOULD do twice if they are really competing (either with the world or just themselves).

 

WARM UP

Quads and hamstrings, quads and hamstrings. Those poor legs are going to FEEL the burn.

Active and dynamic warm-ups are the name of this game!

Our Rx warm-up is our 10 Minute Hips, and you can find the guide available for FREE download!

STRATEGY

Read the exact rules and movement standards for this workout.

This is not a workout in which you can afford to be no-repped, so I highly recommend you familiarize yourself with the standards.

Your bar should prepped and ready for your starting attempt when it’s 3, 2, 1 Go Time!

Watching Noah and Patrick Vellner Live for 18.2 gave us an idea that most athletes will excel at either the burpees or the squats … making it important that each athlete knows his/her limitations.

For set-up, make sure that your dumbbells are stationed close to one side of your barbell, making it a quick transition back to the bells after your burpees.

How heavy should your clean weight be to start?

Patrtick Vellner has a 355# max clean & jerk listed, and he started at #225. That would mean he started at 63% of his max.

Here’s how he progressed (given he had 7 attempts – with one miss).
225 – 275 – 285 – 305 – 325 (miss) – 325 – 335

You can see his strategy was to start very conservative.

Then he made a big jump to 77% of his 1RM, continuing to increase the weights by about 10% each attempt.

Patrick ended with a 94% successful lift at #335!

He also had about one minute to rest between each attempt, minus the final attempt, with about 35 seconds of rest.

So what does that mean for YOU?

Start with a conservative percentage, roughly 60-70%.

Then make a jump to 75-80%. You can not go down in weight, so be smart. Do you.

You should prepare yourself for failure if you want to strive for the heaviest weight.

Depending on how many attempts you plan to have, will determine what weights and what percentages your work with.

(Note: Yes, you CAN power clean. However, the highest weights will be achieved by a squat clean.)

PEARLS OF WISDOM

Be conservative in your start.

To finish strong, you will want to  ease on up on the gas until about round 6-8 and then push it.

This is an easy workout for a less experienced athlete to gas themselves too soon, rather than leave their best for last.

The workout will hurt more when it’s over, so enjoy the work!

Watch for mistakes on the burpees when you get tired, make sure those feet move in unison over the barbell to avoid any extra movement and wasting precious seconds.

You can make 1# jumps in weight … keep that in mind, this is a PRO TIP!

A failed rep on 18.2 is unacceptable, a failed rep on 18.2a shows that you are giving it your all. Be wise!

I would highly recommend you have a coach/friend nearby who gives you cues on making sure your feet and burpees maintain the standard over the barbell. We saw the 3rd fittest man on earth get so tired, he made a mental error.

• • •

You Deserve The Best – Crush The Open!

2018-03-01T20:35:57+00:00 March 1st, 2018|CrossFit, Fitness, Motivation|0 Comments

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