The Long Warm-up You’ll Need for CrossFit Open Workout 18.2

The shorter a workout is, the longer you have to warm-up. You don’t want to attempt this workout without warming up. 18.2/18.2a is a very physically demanding, fast, and painful workout. If you haven’t warmed up properly your body will crash very quickly with massive lactate build up from which you will not recover quickly.

The following warm-up was created for those who plan to compete in 18.2 + 18.2a. You should follow the warm-up in the order in which it appears from A to F.

A. GENERAL PREP
15 minutes @ 60%
10 Cal AB
8 Walking Lunges
6 Push-Ups
4 Air Squats

B. Dynamic / Activation
Hip Flow
Foam roll lats
Lacrosse ball on the pecs and triceps
Glute activation:
RDL
Star Plank

C. CP HIT
Build to 90 – 95% of max clean
If power cleaning, only prep power clean.

D. Specific Prep
Three Sets at increasing effort
10 – 15 Cals AB
4 – 6 DB Front Squat
4 – 6 Bar Facing Burpees
8 – 10 Cals AB
Rest 5 – 8 minutes between sets
First set @ 90%
Second set @ 95%
Third set @ 97%

E. 18.2 + 18.2a

F. 15 – 20 min cool down

18.2 + 18.2a is intense, brutal, and quick. There will be a lot of toxins built up in your body, especially your legs. Once you have completed the workout be sure to spend some time on an assault bike moving at an easy pace. This will set you up nicely for a second or third attempt the following day. Sound recovery practices always start IMMEDIATELY following a workout.

Learn more about how to tackle 18.2 and produce a competitive score by downloading the complete 18.2 prep guide today.

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