Tips to get your glutes & posterior chain firing, and improve your front rack.
Workout 18.2 is another chance for those the dumbbells to have an outing, this time in a couplet with the new burpee standard.
18.2 is an ascending couplet of 1-10 DB squats and bar facing burpees. Followed immediately by 18.2a, which is a max clean attempt. Both of these workouts need to be completed within the same 12 minute time cap.
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 22.5kg dumbbells
Women use 15kg dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
In order to get the best possible score we will help you warmup your glutes and hips for the squats, loosen your posterior chain to sail through the burpees and ensure your upper back is mobile to get you in a great front rack position to catch your 1RM clean.
Check out our 5 minute video for some great warmup and mobility tips:
[embedyt]https://youtu.be/6irT9_OVR-0[/embedyt]
Thanks to Hat Hewitt of MAP Rehab & Crossfit Watford
“Training has always been a big part of my life. I’ve trained twice a day, around my physical 8am-5pm day job, for as long as I can remember.I’d get used to dull aches, I thought it was just par for the course. Not anymore, I train just as hard but by adding GLC2000 into my recovery routine I hardly ache at all. If you put in the work, this stuff is an absolute must.”
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“Like most Crossfitters I don’t have the luxury to train full time. I have a 9-5 office job, family responsibilities plus I also coach at Crossfit Blockhouse.
With all this going on, I don’t always have to time for as much recovery and mobility work as I’d like. This is why a quality joint supplement like GLC2000 is so important, it gives my joints and connective tissue everything they need to repair the daily wear and tear I cause them.
If you’ve got joint issues, use GLC2000 consistently for a few months, believe me you will notice a big difference.”
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“My main job is mum to four kids. A tough but very rewarding job! Plus I work part-time for my husband doing the admin stuff he hates.I had a shoulder impingement for years that I just tried to control with anti-inflammatory meds. Now I can manage my shoulder and other aches with just GLC2000. I would say GLC2000 is a must for masters athletes.”
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“I’ve had shoulder and elbow issues for years, these are brought on by my job which involves lots of repetitive gripping and hammering. This affects my training and my work, so I used to spend £160 a month on chiropractor visits.
GLC2000 costs me less than £25 a month for better results! I know I’ll be able to follow my training programme after a busy day at work, and be certain that the following day I will be able to work again”
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