The Crossfit open 2018 is finally here, and to kick things off the opening workout was finally released late last month with 18.1. Dave Castro done the honours by releasing the second workout today, consisting of Burpees, Dumbbells, and Cleans. Check it out:
1-2-3-4-5-6-7-8-9-10 reps for time of:
- Dumbbell squats
- Bar-facing burpees
(Men use 30kg. dumbbells, Females use 20kg)
- 1-rep-max clean
The time limit for this workout is 12 minutes to complete both parts.
Strategy for tackling the workout
Regardless of this workout being particularly special, just like any workout you should always start with a warm-up. A good warm-up ensures that you’re loose, and your heart rate is already slightly elevated. This allows us to spring into action and perform better during the session. As well as reducing the chance of injury.
Remember: You may not be able to win the workout during the warm-up, but you can sure as hell lose it.
Getting into the workout, let’s talk strategy. Today Noah Ohlsen, and Patrick Vellner battled it out LIVE at the Crossfit Open. Going off what I saw today, it would be wise to start off slow, working yourself into the workout. Remember that you have to conserve your energy across 10 sets, plus your 1RM.
Trying to conserve your energy, the adopted strategy by Patrick Vellner was to start slow, and gradually increase the intensity throughout the sets. Eventually easing off the gas on the last couple sets (Sets 9/10) to reserve some energy for your 1RM Clean.
If you’re going for a competitive time, your only option is to complete the dumbbell squats unbroken. Even if you’re at a less advanced level, you should aim to complete the dumbbell squats in one attempt.
Finally, it is important to note that after 18:2 your 1RM Clean will be at about 85-90% of what it would normally. Good luck!
*Make sure to check out the Crossfit games website for the full rules, regulations, and score cards for this workout.