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.
Warm Up,
3 Rounds
200 meter row, 10 wall balls
Long wod today, especially if you were here yesterday. No strength, plus we are deloading from squats and milk.
Strength/Skill- spend 15-20 minutes learning muscle up progressions and drills. Not close to muscle up.. or dont have a pull up.. no problem… work on the negative part of pull ups or strict banded pull ups.
*If you don’t have muscle ups, practice this. https://www.youtube.com/watch?time_continue=20&v=R5SoxwHoaYo
If you have kipping muscle ups, but not strict. Practice this as strict as you can.. raise the rings if you are close.
https://www.youtube.com/watch?time_continue=221&v=asnC95pkVjw
Or… l sit muscle ups from the ground on a set of low rings
*Athletes with muscle ups, practice your strict muscle ups.
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180227 Tips With Rory McKernan
• The Wall Ball
• The Muscle-Up
• Read: The Muscle-Up
Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows
Men: 10-lb. ball
Women: 6-lb. ball