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.
1-2-3-4-5-6-7-8-9-10 reps for time of:
Men use 22.5kg dumbbells
Women use 15kg dumbbells
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:
Thanks to Hat Hewitt of MAP Rehab & Crossfit Watford
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