WOD

Sunday Funday Old school addition

Teams of 2

Wod 1- 7 Minutes
Run 800m then max cleans for time 155/105

Wod 2- 10 Minutes
7 Kb swings
5 Kb squats
Run 200m

Switch every round, you can start your swings when you see your partner run around the corner of the building

Wod 3
150 wall balls for time
EMOM both partners do 2 burpees

8 am endurance
Running
2×200 rest 60 seconds
4×400 rest 2 minutes
1×800 rest 3 minutes
4×400 Rest 2 mintues
2×200 rest 60 seconds

9am Mobility

10am
Partner workout
Buy In-
Both Partner run 800m together
Then-
500m row
80 Db Thrusters
500M row
80 Db snatch
500m Row
80 Db squats
500M row
Cash out
run 800m together

 

11am Hand stand clinic with Victoria

 

CROSSFIT OPEN DAY 18.2!!!!!

We will run two or three heats of this. Come in, partner up, warm up, and go!

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Read the scorecard for full event details.
Scroll for scaling options.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.


Related:
Nicole Carroll’s Tips and Demo for Open Workout 18.2


Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

 

Warm up-
3 Rounds
Run 200
5 strict pull ups
10 Good Mornings
15 push ups

10 Minutes to work on pull up progressions. If you have your pull ups, do 5 sets of 5 strict… or 5 sets of 5 weighted pull ups.
We are deloading from most strength this week. Give the body a break, plus we are doing open wods!

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180301 Tips With Rory McKernan
The Kettlebell Swing


Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Warm Up
3 Rounds
10 Cal bike
10 push ups
10 pull ups

Meet at the board. Go over sumo deadlift high pull technique and progressions. review the push press

Grab a bar. Coach led sumo high pull progression

EMOM
0-2  10 Sumo deadlifts
2-4  10 sumo deadlift plus shrug
4-6  8 full sumo deadlift (deadlift plus shrug, plus high pull)
6-8 10 Push press

Strength
5 sets of 3 (more sets if you want) to find a heavy 3 reps of push press.

 

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post rounds completed to comments.
Compare to 161102.


Related:
CrossFit WOD 180228 Tips With Rory McKernan
The Sumo Deadlift High Pull
The Push Press


Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

Men: 75 lb.
Women: 55 lb.

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