CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Sets

6 Light DB Tempo Goblet Squats

6 Bar Facing Burpees (focus on efficiency)

6 Tall Cleans (Speed under the Bar)

For Quality

Min 20 – 29

EMOM x 9 (3 Rounds) (Checkmark)

Min 1: 20-30″ Ring Support Hold

Min 2: 4-8 Strict or Weighted Pull Ups

Min 3: 8-10 Barbell RDLs (Moderate Load – This is a primer)
A little accessory EMOM before the Open workout to follow. This is your Primer, so as you choose your loads, keep that in mind as we don’t want to fatigue those pulling muscles too much. Keep a few reps left in the tank on each set.

Get Fit

Min 42 – 54

Complete both parts of Open 18.2 back to back, just like in 2018. Good luck!

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 A (all divisions) (Weight)

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