CrossFit Open 18.1 in Galveston
18.1 is going down ! #crossfitopen
Posted by Crossfit Tidal Wave on Saturday, February 24, 2018
Complete as many rounds as possible in 20 minutes of:
10 dumbbell hang clean and jerks (50/35)
This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.
The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.
Tips for 18.1
Strategy for today
Our goal is to don’t burn out on TTB, get through the hang cleans with correct technique and be fast on the rower.
Also, make sure you are using your back muscles, and hips (power clean) instead of muscle cleaning as muscle cleans will tax your forearms. The same applies for a jerk, do push jerk/press instead of the strict press.
The workout will be won and lost on the rower as the row will take the longest time, in some rounds you will row for 50% of the round. You need to keep about the same pace no matter what round are you in.
Don’t forget that the 18.1 is a very long workout! You have to start slowly and make sure your first round is about the same fast as your last round.
Also, don’t slow down in the middle of the WOD, always try to push a pace when you find out that you are slowing down. To keep the consistent pace try to watch the calories/hour on the rower or count the breaths during transitions and rest inside the sets.