For TimeMetconWeightliftingBenchmark12:00
Open 18.2 & 18.2 A
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squat
↳ 50/35 lbs (23/16 kg)
Bar-Facing Burpee
Then "18.2 A":
1 Rep Max Clean
Time Cap: 12 minutes
Original WOD
For Time: 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2 x 50/35 lbs) Bar-Facing Burpees Then "18.2 A": 1 Rep Max Clean Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the dumbbell squats, aiming to break the reps into manageable sets if necessary (e.g., 5-5 or 4-4-2).
- 2Keep a smooth transition between movements, especially moving from dumbbell squats to bar-facing burpees.
- 3Focus on explosive movement during the burpees to conserve energy; jump back and forth quickly.
- 4For the clean, ensure a proper warm-up to establish a baseline weight before attempting your 1 rep max.
- 5Stay mentally focused during the clean attempt; visualize your lift to enhance your performance.
- 6Consider hydration and nutrition leading up to the WOD to maintain energy levels.
Safety Considerations
Technical Focus
Avoid letting the knees cave inward during squats and ensure proper back posture during cleans.
Recommended Warm-Up
Warm-Up Cardio:
- Row - 3 min easy
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates with Band
- 30 sec Squat Hold
Activation Exercises:
2 rounds- 5-10 Dumbbell Squat (empty weights)(Use light dumbbells or no weights.)
- 5-10 Burpee
- 5-8 Clean with Light Barbell(Focus on form and speed.)
Scaling Options
Intermediate
Reduce dumbbell weights and simplify movement as needed.
- 1
dumbbell squat
Weight: 40/25 lbs (18/11 kg)
- 2
bar facing burpee
Normal Burpee
- 3
clean
Weight: 65/45 lbs (29/20 kg)
Scaled
Significantly lower weights and use simpler versions of movements.
- 1
dumbbell squat
Weight: 20/15 lbs (9/7 kg)
- 2
bar facing burpee
Step back and step forward instead of jumping
- 3
clean
Use an empty barbell or light kettlebell
Weight: 45/30 lbs (20/14 kg)