Friday, March 21, 2014

Open Workout 14.4

Articles and Tips:

Mobility Tips
by: John Giacalone

by: Barbell Shrugged

by: Tabata Times

14.4 Breakdown
By: Brian McKenzie (Athlete Cell and CrossFit Endurance)

Rowing Tips:
by: Shane Farmer (CrossFit Invictus)

The Rowing Sprint Start
The "Quick Release" Method
Rowing Tips: Episode 2

A.) Row 1000 Meters @ 70-75%

and then…

Hamstring, Shoulder and Thoracic Spine Mobility

and then…

Three (3) sets to note calories of:

30 seconds of Rowing (Cal)
5 Toes to Bar
4 Wall Ball Shots
2 Power Cleans
1 Muscle-Up (IF you think you will be making it here)
Rest 90 seconds

(use this to learn your pacing – first set @ 90%, second set @ 95%, and third @ 90-95%)

Complete as many rounds and reps as possible in 14 minutes of:

Row 60 Calories
50 Toes to Bar
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle-Ups

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