Desert Sky Fitness – H.I.I.T.

Warm-up (No Measure)

18.2 Warm Up

Foam roll – Lats, T-Spine, Glutes and Quads

400 Meter Run/ 500 Meter Run

3 Rounds

10 Slow Goblet Squats

10 Burpees

10 Sampson

10 Dead lift walk

Mobility

1 min a side – KB into psoas

1 min a side screaming pigeon

2 min a side banded hammy

Skill – Clean and Jerk – light sets for quality and build to goal wieght

Pre-Wod Warm Up

Slow Rounds of 18.1 up to Round 4

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Written by: Ralph

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