WOD: Friday 231229

Burpees are better with friends.

• Coaching Notes

In today's training session, we're focusing on refining weightlifting techniques and gearing up for the Open with a robust conditioning component.

We'll start things off with the 3 Position Clean, incorporating High Hang, Hang, and Floor Cleans. This sequence is excellent for reinforcing various phases of the clean, honing technique, and muscle memory. After the hang clean, athletes have the option to drop the bar, allowing a brief reset for quality execution. The emphasis here should be on the precision of movements rather than lifting heavy. Coaches should guide athletes to maintain good form, focusing on smooth transitions between each position.

Following the weightlifting segment, we move into our Open Prep Conditioning with Workout 18.2. This is a timed workout where athletes complete an ascending ladder of 1 to 10 reps of Dumbbell Squats and Bar-facing Burpees. For this workout, men will use 50-lb. dumbbells, and women will use 35-lb. dumbbells. This workout is designed to test both strength and endurance, urging athletes to find a sustainable pace, especially as the number of reps increases. Efficient transitions and consistent pacing are key to maintaining momentum throughout the workout.

Workout 18.2a: 1-rep-max Clean

Immediately after completing 18.2, athletes will use the remaining time within a 12-minute cap to find their 1-rep-max clean in Workout 18.2a. The technique work from the 3 Position Clean is critical here, as athletes apply those skills under the pressure of the clock. Transitioning swiftly from the conditioning workout to the 1-rep-max attempt is vital.

Today's session combines technical skill development with high-intensity conditioning. It offers a chance for athletes to apply clean techniques in a fatigued state and tests their limits in both strength and cardiovascular stamina. Coaches should monitor form throughout, particularly as athletes tire, and encourage them to push through to the end of this challenging session.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ], pick load

metcon: Crossfit open 18.2/18.2a

Time cap: 12 mins (to complete both 18.2 and 18.2A)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squat, 50/35 lbs

Bar Facing Burpee

18.2a: Clean : 1 rep max

Accessories:

4 rounds for quality of:

10 L/10 R Single Leg GHD Hip Extensions

Weighted Hollow Hold, pick load, 20 secs

12 Kettlebell Goblet Cyclist Squats, pick load