Workout Overview
The workout “Open 18.2 & 18.2a” is a classic CrossFit workout that was part of the 2018 CrossFit Open. It consists of two parts: 18.2 and 18.2a. The first part, 18.2, is a timed workout involving a sequence of dumbbell squats and bar-facing burpees. The second part, 18.2a, is a one-rep-max clean. This workout is known for its high intensity and challenging strength component, making it a popular and demanding test of fitness.
Open 18.2 & 18.2a: Workout Description
The workout begins with 18.2, which involves performing the following sequence for time:
- 1-2-3-4-5-6-7-8-9-10 reps of:
- Dumbbell Squats (50/35 lb or 22.7/15.9 kg)
- Bar-facing Burpees
After completing 18.2, the athlete moves on to 18.2a, which is a one-rep-max clean. The clean is a classic weightlifting movement where the athlete lifts a barbell from the ground to the shoulders in one explosive motion. The goal is to lift as much weight as possible for a single repetition.
Open 18.2 & 18.2a: Workout Variations and Scaling Options
For individuals who are unable to perform the workout as prescribed, scaling options can be implemented. This may include reducing the weight of the dumbbells, adjusting the height of the burpees, or modifying the clean movement to a lighter weight or a different strength exercise. Scaling options are important to ensure that the workout remains challenging yet achievable for individuals of varying fitness levels.
Open 18.2 & 18.2a: Tips and Strategies
To complete this workout efficiently and safely, it is important to pace oneself during the dumbbell squats and bar-facing burpees, as these movements can be physically demanding. Additionally, for the one-rep-max clean, proper technique and form are crucial to lift the maximum weight safely. Athletes should focus on maintaining good form throughout the clean and not sacrifice technique for heavier weights.
Open 18.2 & 18.2a: Athlete Performance
Average times or scores for different levels of athletes can vary widely for this workout due to its high intensity and strength component. Beginner athletes may take longer to complete the workout and lift lighter weights for the clean, while advanced athletes can finish the workout more quickly and lift heavier weights.
Open 18.2 & 18.2a: Conclusion
The “Open 18.2 & 18.2a” workout is a challenging and dynamic test of fitness that combines high-intensity conditioning with heavy lifting. It offers a unique opportunity for athletes to push their limits and measure their progress in both strength and endurance. Whether attempting the workout for the first time or aiming to improve previous performances, it provides a rewarding and demanding fitness experience.
For more detailed information, you can refer to the CrossFit Training Guide and the CrossFit Games website.