Day 51

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Deadlift - Work up in sets of 3 to find today's "heavy" single

C. Accessory Work (squatLIFE)

6 Sets of the following Complex,

Clean + Split Jerk + Hang Squat Clean + Split Jerk

D. MetCon (AMRAP)

As many rounds as possible in 8 minutes of,

Partner 1: 400m Run
Partner 2: AMRAP of,

10 Alt. DB Snatch (70/50)
15 ABmat Sit-ups

rest 2 minutes

Repeat.

Day 100

A. Strength

EMOM x 15 minutes: 

Snatch x 1 Rep, climbing

B. Strength

EMOM x 6 minutes:

Clean x 1 Rep, climbing

C. Gymnastics Conditioning

1. 50 C2B Pull ups in as few sets as possible.
2. 30 Strict Pull ups in as few sets as possible.
3. 15 Bar Muscle ups in as few sets as possible.

Rest as needed between sections.

Day 17

A. Strength

EMOM x 15 Minutes

1 Rep Clean

B. Metcon (AMRAP) x 15 Minutes

10 Burpees

20 Power Clean (135/95)

30 Double Unders

Day 5

A.) Technique

Clean (10 × 3) @ 70%

B.) MetCon (AMRAP) x 7 minutes

21 Double Unders 

15 KB Swings (53/35) 

9 Burpees 

C.) 6 Rounds (No time component)

30 sec Plank hold (elbows)
15 AbMat sit-ups

Day 163

A.) Every minute on the minute, for 12 minutes:

Power Snatch x 1 Rep

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

B.) Every 2 minutes, for 20 minutes (10 sets) of:

Clean + Hang Clean

*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

C.) MetCon: EMOM for 24 Minutes

Min 1: 10 Wall Balls (20/14) and 5 T2B
Min 2: 15/10 Calorie Row 

Min 3: 12 Push Press (115/75)

Day 131

A. ) EMOM x 20 Minutes:

1 Squat Clean @ 80%

B.) Deadlift

5 sets of 5, banded @ 40% plus band tension, rest minimally between sets

C.) For Time

50-40-30-20-10
Double Unders
10-10-10-10-10
Burpees

D.) Row

5 x 300m (rest 30s between efforts)

Day 129

A.) Every minute, on the minute, for 6 minutes: 

Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85

B.) Every 2 minutes, for 20 minutes (10 sets):

Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.) Every minute, on the minute, for 30 minutes:

Minute 1 – 20 Jumping Lunges with Barbell (75/55)

Minute 2 – 15 Unbroken Wall Ball Shots (20/14)
Minute 3 – 10 Toes to Bar

D.) Three sets of:

Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
SHELC x 12-15 reps (demo)
Rest as needed

Day 112

A.) “Helen”

3 RFT:

400m Run
21 KBS (53/35)
12 Pull ups

B.) Clean 

Work up to today's heavy single

C.) Three sets of:

Hip Extension/Leg Curl (3 x 12)

Med Ball Slam (3 x 20)

-Rest 60s

D.) Five rounds, for quality

20 Hip Extensions

10 Goblet Squats (53/35)

Day 95

A.) Bounding

4×6 Facing Hurdle Hops (demo)

B.) Sprints

4 sets of “Flying 40′s” - these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

C.) Every 2 minutes, for 16 minutes (8 sets): 

Clean x 1.1 (rest 10 seconds between singles)

Build over the course of the 8 sets.

D.) Three sets for reps of:

Against a 3 minute running clock:

400m Row
Wall Balls (20/14) x Max reps

Rest 3 minutes

Off Season: Day 79

Track Session

A.) Bounding 

10 x standing triple jump (demo)

B.) 6 x 300m

Rest 3 minutes between efforts

Technique

C.) Snatch 

EMOM x 6 Minutes: High Hang + Hang Snatch @ 60%

D.) Clean

EMOM x 6 Minutes: 3-Position Clean (Floor, Mid-Thigh, High Hang) @ 60%

Conditioning

E.) “Bane”

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/135)
Burpees over the Bar

Off Season: Day 64

A.) Every minute, on the minute, for 15 minutes: 

High Hang Clean + Clean @ 65-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Burner

3 rounds for time of:

Row 15 calories
10 Burpees

D.) Three sets of:

Weighted Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Hip Extension/Leg Curl x 12-15 reps
Rest as needed

Off Season: Day 49

A.) Clean

Work up to a max complex of: Clean + Front Pause Squat + Split Jerk

- 3 second hold in the hole on the pause squat

B.) Squat 

5 x 3 Back Squat (ascending)

C.) Conditioning

"Jack" As many rounds as possible in 20 minutes of,

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)

Off Season: Day 37

A.) EMOM for 10 Minutes:

1 Clean @ 90%

B.) Every minute, on the minute for 5 minutes:

5 Hang Power Cleans (155/105)

C.) Bench Press @ 30X0

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

D.) Five Rounds for time of,

200m Run

40 Double Unders

10 KB Swings (70/53)

Off Season: Day 33

Strength:

A.) Four sets of:

Clean Pull + Clean + Jerk @ 85-90% (1+1+1)

B.) Four sets of:

Deadlift Clusters (1.1.1) @ 85%  

(rest 15 sec between singles, rest 2 min between sets.)

Skill:

A.) Four sets of: 

4-6 Consecutive Strict HSPU 

- Rest 10 sec 

50 Unbroken Double Unders

- Rest 45 seconds

Conditioning:

A.) Six sets for times of:

Row 250 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)

There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the six row sprints.

Off Season: Day 8

A.) Clean Complex: 

work up to a heavy set of: Squat Clean + Front Squat + Jerk

B.)  4 Rounds for time:

Max Rep Bench Press, bodyweight
20 Calorie Airdyne (Sub row)

C.) Eight sets of (total of 32 minutes):

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Push Press (95/65)
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

D.) 5 Rounds (Quality)

15 GHD Sit-ups
Rest 1 minute between sets

Off Season: Day 3

TechniqueWOD - The Clean: First-Pull
Chris Spealler - Efficiency Tips: The Muscle-Up

A.) Jerk

1RM Jerk  - from a rack or boxes.

B.) Front Squat

4 x 6 across @ 70-75%

C.) Big Clean Complex: 6 climbing sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set of the "Big Clean Complex" consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set.  

D.) Gymnastics Skills

1.) 3 x 20 Unbroken C2B* - rest as needed between sets.
2.) 30 Burpee Muscle ups for time**  - rings set at six inches above max reach.

*If you do not have 20 unbroken c2b pull-ups, do 3 sets of MAX reps with as much rest as needed to hit a consistent number. 

* If you do not have muscle-ups, use this time to work on muscle-up transitions, ring dips, ring pull-ups etc.

Be Not So Fearful

A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Squats

A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.

B. 2x10 Front Squats

C.) Cleans

Five sets of: 3-Position Clean 

(one from the floor, then the mid-hang, then the high hang)

D.) Complete as many reps as possible in 7 minutes following the rep scheme below:

Thruster x 3 reps (100/65 lbs)

Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

E.) Rowing

Row 2000 Meters @ 75-80%

One More Rep.

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Open Workout 14.4

Articles and Tips:

Mobility Tips
by: John Giacalone

Tips and Srategy for 14.4

by: Barbell Shrugged

14.4 Open Workout Breakdown

by: Carl Paoli

Coaching Roundtable CrossFit Open 14.4: Tips and Advice

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%)

-OR-

B.) CrossFit Games Open Event 14.4

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

Don't talk about it, be about it.

A.) Every minute, on the minute, for 6 minutes, complete:

5 Cleans (165/105 lbs)

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B.) Three sets for max reps of:

60 seconds of Shoulder to Overhead (165/105 lbs)
Rest 2 minutes

Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

C.)  EMOM x 10 Minute:

Odd:  7 Push Press from rack (You choose weight) + 7 Box Jumps (24/20)

Even: 7 TTB + 7 Burpees to bar

-Rest 5 Minutes-

D.) Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

10 Ring Dips