Off Season: Day 29 (Recovery Day)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online.

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GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Movement: 

Today's Article: Simple Steps to Holding a Handstand Like a Pro

Spend 15 minutes on each:

Handstand Progressions
Open Handed Muscle Up Transition Practice (If you have muscle ups)
False Grip Muscle Up Transition Practice (If you are close, but do not yet have muscle ups)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 22

A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

B.) Every minute, on the minute for 10 minutes,

Squat Clean x 1  at 85%

C.) MetCon:

3 Rounds

20 Wall Ball (20/14)

1 Min Airdyne (sub rower)

Rest 1 Min

3 Rounds

5 Bar Muscle Up (sub 10 c2b/10 ring dips)

1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

5 Power Snatch (135/95)

1 Min Airdyne (sub rower)

Rest 2 Min

3 Rounds

10 Burpees

30 Double Unders

Off Season: Day 10 (Testing Week Day, 2)

A.) For max reps/time of:

L-Sit x Max Hold
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar 

B.) In eight sets or fewer, build to a 1-RM Back Squat

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM

- Rest 60-100 seconds between sets 1-4,
- Rest 3-4 minutes between attempts over 85%.
- Leave the weights on the bar when you finish, you’ll come back to this.

C.) Two sets for max reps of:

60 seconds of Muscle-Ups
Rest exactly 60 seconds 

D.) Back Squat x Max reps @ 85% of today’s 1-RM

- Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

E.) For time:

Row 1000 Meters
20 Shoulder to Overhead (135/95)
30 Squat Cleans (135/95)
40 Burpees Over the Barbell (Lateral jump over is fine, but must be two foot jump and two foot land)

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.

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

Spring is in the air

A.) Three sets of:

7/5 Muscle-Ups (Sub C2B Pullups)
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

B.) Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)

C.) Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

D.) For max reps/meters:

4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Kaitlin Hardy: Bar Muscle-Up Drills and Progressions

Mastering the Bar Muscle Up By: Dusty Hyland

Bar Muscle-Ups, Ring Muscle-Ups, Handstand Push-ups and any of the other Crossfit gymnastics skills are 40% strength and 60% technique. 

Understanding how to make each motion as easy as possible will not only increase your skill set, but also maximize efficiency to ultimately increase your WOD score. 

Beginner gymnastics drills can be used to teach kipping bar muscle ups. 

-Start at a front support on the bar with a pair of rings hanging down between your hands. 

-With your legs hanging straight down, measure the height of the rings so that with your hips against the bar and your legs straight, the arches of your feet can rest inside each ring. For safety, keep your legs straight for the entire drill, and be sure that your feet maintain constant contact with the rings. 

-With your arms straight, let yourself swing backward from front support allowing your feet and hips to rise. After reaching full extension, allow yourself to use your momentum to swing backwards and pull your upper body back to the front support starting position. 

-Gradually work on lowering the rings so that you eventually have to do greater work in returning to your starting position. Focus on pulling backwards and then up to the bar; this mirrors the final pull of a bar muscle up.

T-Rex Hates Wall Balls..

Warm-up: 50 Cal Row/ 5 min test

-Think of this workout like the 2000 meter row followed by the half marathon row at the Games. Don’t hold back on the 50 cal for time.

- After you finish your 50 cal, continue 5 more minutes for MAX calories.

MetCon (Time): “Chipper”

100 Wall Balls (20/14)

75 Push Press (75/55)

50 GHD Sit Ups

25 Muscle Ups (Bar OR Rings) *Sub 30 C2B Pullups & 30 Ring Dips* 

Matt Chan demonstrates the Bar Muscle Up.