#WODoftheWEEK - 18.2 from the CrossFit Open
TIPS FOR THE OPEN 2018: 18.2
"You must understand that there is more than one path to the top of the mountain."
- Miyamoto Musashi
WELL HELLO DOCTOR CASTRO. WE MEET AGAIN.
Brilliant programming from Castro on this one. This kicks the crap out of 15.1, which was the only other time we have seen a two-part open WOD with some heavy lifting. From a programming perspective, Castro was able to find a way to incorporate a heavy max out without letting people game the WODs as some people tried to do in 2015. Perfect stuff here.
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Two scores: One for 18.2 (time finished = score) and 18.2A = 1 rep max clean
But ANYWAYS, let’s get to some workout strategy, shall we?
This workout really only has one way of going about it, if I am making things simple. There are two equally weighted workouts. One is for time, and one is for load. Therefore, if you are truly trying to end as high as possible on the leaderboard at the end of the day, you can’t favor one over the other. You have to bust your ass on both. The first workout is for time, and therefore to score as high as possible you must go as fast as possible. It is a sprint, as much as you would like to think it isn’t. Especially because that sprint is going to BURN. This is simple, straightforward grunt work. Hold onto the dumbells, and squat unbroken. Then hit the deck and jump back jump as fast as possible.
The real strategy comes with 18.2A, particularly with loading. You need to understand that you will be absolutely smoked at the end of the workout. Take time after the WOD to rest, slow your heart rate, and catch your breath. Have a weight on the bar that you not only know you can do even under fatigue but a weight where you can gauge just how fatigued you really are when you hit the lift.
For example, I would make sure the bar is loaded up with something like 185. For me, this is a weight that I can still absolutely hit even when quite tired, but at the same time if it feels like 235 when I hit my lift, I know I should be jumping up by small increments for my last few attempts. If I stand it up and it feels good, then I know I can feel free to make bigger jumps for my final few attempts.
So guys, in review, don’t trick yourself into thinking the first workout is anything but a sprint. It is a separate workout, scored on its own, and it MATTERS so haul ass. Then take a breath or 20, calm your heart rate, shake out your legs, and make sure you are good and ready to lift.
Have a game plan for if it feels uber heavy, and have a game plan for if it feels relatively normal. That’s it, straight forward, so get after it folks.
Any questions, email me at: marc@voyedgerx.com and we can go from there!