Friday, February 28, 2014

CrossFit Games OPEN 14.1

CrossFit Open 14.1 WOD Strategy and Tips for Snatches and Double Unders - Technique WOD

A.) Mobility:

Hamstrings: Tight hamstrings = blown up back. Make sure and start with some good foam rolling and then lots of dynamic drills to get them nice and loosened up.

Upper Back: Hammer at the Thoracic Spine by arching along a PVC pipe. The more upper back mobility, the less hyperextension your lumbar will get when placing the bar overhead.

Teres / Lats: These are those super fun muscles near the under side of your armpit that seem to always be tender. When these are tight, extending your arms overhead becomes a lot tougher which will cause shoulder fatigue much faster. Spend some time with a lacrosse ball tacking down tight areas. Once you find a gnarly spot, apply pressure and reach your arm straight overhead to extend the muscle.

Technique: Stimulate better movement and efficiency for by first doing a little practice on your touch and go return with this exercise! Even though the weight is light, you don't want it to quickly turn into a rounded back RDL rep after rep. Focus on keeping bar close, and on return, lowering with the back first, and then the legs.

Snatch Complex 

Overhead Shrug x 8 
Romanian DL x 8 
Squatting Muscle Snatch x/ Trap Raise x 6 
-add weight-
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5
Touch & Go return practice x 5

B.) Not for time:

Row 2000 Meters @ 70-75%

-rest as needed- 

and then at “game speed” perform the following:

10 Power Snatches (75/55)
30 Double Unders
Rest until fully recovered
5 Power Snatches (75/55)
15 Double Unders

C.) CrossFit Games Open 14.1 (which was also 11.1)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
15 Power Snatches (75/55 lbs)

D.) Recovery Row

10 rounds of: 250m Row, :30 second rest between sets

Note: We will likely be hitting this workout again on Sunday. I noticed that once you get a taste of how a workout feels, you know how your body will react and how to build a strategy for the next go-around.

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