Another week into the CrossFit Open means another soul destroying workout delivered from the Lord of Fitness, Dave Castro.
For those unfamiliar with the concept of the Open, each week a new workout is announced by supervillain and Director of the CrossFit Games, Castro. The workouts are designed to test competitors and gym goers around the world on their strength, conditioning and mental aptitude. And the workout are tough. Very tough.
Over 220,000 athletes are officially entered in this year’s CrossFit Open, with hundreds of thousands more willingly subjecting themselves to the weekly test of fitness. Workouts can include Olympic lifting, conditioning, gymnastics… and any combination deemed worthy.
This week’s workout, the second of this year’s Open, served up a sickening combination of conditioning and lifting. Announced via live-stream on Friday Aussie time, this week saw athletes worldwide subjected to an escalating ladder of dumbbell squats and burpees. To add salt to the wound, once that ladder was complete, competitors had to work up to a heavy clean in a second component called 18.2a. All with a time cap of 12 minutes (if 12 minutes doesn’t sound long to you, complete this workout and get back to us).
Don’t plan on walking with ease the day after this workout.
To complete this week’s workout, you’ll need two 22.5kg dumbbells, a barbell with lots of plates, and a sh*tload of fitness.
Set the timer for 12 minutes and unleash on the below:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Use 22.5kg dumbbells
Complete 1 squat, then 1 burpee, 2 squats, then 2 burpees, 3 squats, then 3 burpess… all the way until 10 burpees are completed
Time cap: 12 minutes to complete Part 1 AND Part 2
Your score is the time it takes to complete Part 1, and the weight you lift for Part 2.