Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
STRENGTH
Squat Clean
1-1-1
Notes
Warm-up to a submax squat clean and plan your weight attempts for 18.2B. Keep the overall volume on this segment low as you want to save your legs for the metcon.
OPEN WORKOUT 18.2
Within 12 minutes perform the following two segments:
18.2A:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
18.2B:
1-rep-max clean
Notes:
See the full standards here.
See some tips and worldwide average scores here
Competition Loads:
Rx’d: 50/35lb DBs
Scaled: 35/20lb DBs
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
3 – 4 Rounds:
10 Squat Thoracic Rotations
10 Scap Push Ups
40 Butt Kickers
20 Quadruped Shoulder Taps
METCON
20:00 AMRAP
1-2-3-4-5-6-7-8-9-10 …
Goblet Squats
DB – Facing Burpees
Notes:
Continue adding one rep a round until the 20:00 mark.
Nicole Carroll’s Tips and Demo for Open Workout 18.2
Sign up for the 2021 CrossFit Open!
Team CFSBK is Growing!!! The Open Starts on March 11th and there is still time to sign up for our affiliate team! Go to open.crossfit.com to sign up. We’ll be running the Open workouts on Saturdays in group classes through the Open.
CFSBK Open Roster:
Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys
Richard Greenspan
Christopher Dent
Brittany Smith
Jonathan Wright
Paul Bennett
Michelle Zassenhaus
jacinto Bonilla
Katherine Day
Today’s WOD brought back the memories of the first time I did the open workout. Kept to a conservative pace to be able to get done with enough time to make a few attempts.
I finished the 1-10 in 9:11 almost a full minute faster than the open. I also hit 175 pounds which was 20 pounds more than I did in the open!
I was really blown away when I got home and checked my scoresheets. (yes I keep mine)
Needless to say I signed up again for this year’s open. In some places I am not as strong as I was pre-pandemic and in other places I think I am a bit better. It has been quite the journey as I head into my 10th year at the gym (this April).
If you come regularly on Saturdays you should just sign up since you are going to be doing the workout anyway. See you in the OPEN!