Day 92

A. Strength

7×4 Front Squats

B. Conditioning

3 Rounds for time of:

50 Double Unders
25 T2B
10 Clean and Jerks (135/95)

C. Accessory Work 

4 Giant Sets of:

a.) DB Bulgarian Split Squats x  6-8
b.) DB Skull Crushers x 10-15
c.) Unbroken Close Grip Push ups x 12-15

Day 73

A. Squat Complex (7 x 1)

Complex consists of 3 rounds of,

1 Front Squat
1 Reverse Lunge (L)
1 Reverse Lunge (R)

B. MetCon (Time)

21-18-15-12-9-6-3

Overhead Walking Lunge (95/65)
T2B

Day 70

Mobility: Lats/Front Rack Pos./T-Spine

A. 2 Sets, not For Time:

15 Ring Rows
15 Push-ups
10 T2B
10 V-Ups

B. EMOM x 15 Minutes

3 Hang Cleans – escalating weight

C. Metcon (AMRAP) x 5 minutes

6 Hang Clean (135/95)

6 Ring Dips

rest 3 mins then

D. MetCon (AMRAP) x 5 minutes

5 Power Clean (135/95)

10 Hand Release Push Ups

Flexibility: Chest/Triceps/ Lower Back

Day 65

A. Bench

Bench Press - 5RM 

B. Superset

Strict Press x 5

Strict Pull-Up x MAX

- Rest as needed

B. Metcon (Time)

15-9-6-6-9-15

OverHead Bar Lunge (95/65)
T2B

Day 103

A. Warm-Up (35# Kettlebell) 

3 rounds of,

10 Single Arm Russian Swings (each)

10 Sumo High Pulls

10 Goblet Squats

10 Snatches (each)

B. Max Effort Movement

Chin-up - Work in triples to a heavy single

C. MetCon (Time)

Five rounds for time of,

15 Bench Press (135/85)

15 Toes 2 Bar

45 Air Squats

Day 99

A. Strength

EMOM x 15 Min,

1 Clean & Jerk (Work Up)

B. MetCon (Time)

For Time,

40 Box Jumps (24/20″)
40 Toes 2 Bar (60 Sit Ups)
40 Shoulder to Overhead (75/55)
40 Wall Balls (20/14)

*18 Min Time Cap*

Day 93

A. Strength/Skill

EMOM x 16 Minutes

Odd: 3 rep OHS (technique work or work up)

Even: 5 Strict Pull-ups

B. MetCon (AMRAP) x 9 Minutes

15 Barbell Thrusters (45/35)

10 T2B

5 HSPU (4 Wall Climbs)

Day 76

A. Warm-Up

Front Squat (Bar) 2 x 10

Front Squat (95) 2 x 8

Front Squat (135) 2 x 8-10

B. Squat

1 ¼ rep Heavy Front Squat

C. Unilateral Work

20 Rep Heavy Reverse Lunge – back rack, alternating steps (10/side)

D. Abs On Blast

Superset (4 Sets)

12 Toes 2 Bar

25 Weighted AbMat

Superset (4 Sets)

10 Barbell Rollouts

20 Captains Chair Knee Ups (Sub Hanging)

Day 65

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (Time): 

4 Rounds of, 

20 Toes-To-Bar 

40 Air Squats 

60 Double-Unders 

C. Accessory Work

SHELC (3 x 12)

D. Core

Weighted AbMat Sit-Ups (4 x 15)

MB Slams (4 x 20)

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

Off Season: Day 59

Technique: 

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

Snatch x 2 at 65% 

B.) Every minute, on the minute x 6 minutes: 

Clean and Jerk x 2 at 65% 

Bounding: 

C.) Eight sets of: 

Box Squat Jumps (demo) x 2

– You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 

Strength (Accessory): 

D.) Two sets of: 

Bulgarian Split Squats x 8 (each leg) 

Conditioning: 

E.) Three rounds for time of,

6 Deadlifts (275/185)

12 Box Jumps (24/20)
18 T2B

Off Season: Day 54

A.) Deadlift
Work up to a 2-rep Heavy Deficit Deadlift - stand on 45# bumpers
(NOT 2RM)

B.) Back Squat (3-3-3-2-2-2-1-1-1)
3×3 @ 70%
3×2 @ 80%
3×1 @ 90%

C.) Conditioning
As many rounds as possible in 15 minutes of:

10 T2B
15 Box Jumps (24/20)
20 Wall Balls (20/14)

Off Season: Day 32

Strength:

A.) Five sets of:

Snatch + Hang Snatch @ 85%-90% (Rest 90 sec)

B.) Every minute, on the minute for 4 minutes,

Snatch High Pull x 3 @ 100%

C.) Six sets of:

Front Squat x 4 @ 85% (Rest 2-3 min)

Skill: 

D.) Every minute on the minute for 7 minutes: 

5 Unbroken C2B Pull-Ups

Conditioning:

E.) MetCon:

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Rest 2 min

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Off Season: Day 25

A.) Six sets of: Snatch from floor + hang snatch + OHS: 

Set 1: 60%/2+3+2, 

Set 2: 70%/2+2+2, 

Set 3: 80%/2+1+2, 

Set 4-6: 85% - 90%/1+1+2 (Adjust loads based on feel)

B.) Front Squat: 5×5 @ 80% (rest 2 minutes)

C.) Deadlift (Banded): 7 x 3 @ 40% (Rest exactly 45 sec between sets)

-Use band that allow for FAST Deadlift. 

D.) 5 Rounds for time(s):

250m row
5 Power Snatch (135/95)
10 TTB
Rest 3 min

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)

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

Closer to the edge

Today's mobility video:

Squatting with your feet turned out? 

- Kelly Starrett

A.) Snatch Complex

Power Snatch + Squat Snatch from blocks 

- Set up blocks so the bar starts at your knees. You can drop and reset between reps. Work up to a heavy, but not max set.

B.) Metcon 

3 Rounds for time of:

500m Row
21 Power Snatches, 115/80

C.) Skills 

Work on Deficit HSPU

D.) Squats 

Front Squats (5 x 5)

- Can do same weight across, or ascending. Athlete's choice.

E.) MetCon: EMOM x 15 minutes

Min 1: 5 Wall Balls (30/20) + 5 Power Cleans, 135/95
Min 2: 5 Wall Balls (30/20) + 5 T2B
Min 3: 5 Wall Balls (30/20) + Push Jerks, 135/95

- Repeat the sequence for 15 minutes.

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

You Shook Me All Night Long

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.) EMOM x 16 minutes : Snatch

First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80

Focused practice.  Don't grip and rip - move better. Consistency.

B.) Work up to a heavy set of: Hang Squat Clean + Squat Clean + Jerk

Chad) 205
Mike)115

C.) Front Squat (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

Chad) 215 x 5, 240 x 3, 265 x 3

Mike) 135 x 5, 150 x 3, 165 x 1

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) MetCon: with a 10 minute running clock:

15-12-9 Power Snatch (115/80) T2B	Chad	Mike
	4:55 Rx	n/a

in the remaining time, AMRAP of:

MetCon: Burpee Box Jumps, 24/20	Chad	Mike
	50	n/a

Pump Juice

A.) Deadlift (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs x 3+

B.) Bench Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press 3 x MAX reps (Descending weights)

- After your 3+ set, drop 15% and do MAX reps

ex. 3+ set was 235. Your 3 MAX sets would be 205 x max ,185 x max ,155 x max

D.) EMOM x 15 Minutes

Minute 1: 6 Strict Chin-Ups

Minute 2: Hip Extension/Leg Curl x 15

Minute 3: Ring Dips x 12

E.) Accumulate: (Extra Credit): Break up as needed

60 Hollow Rocks

100 AbMat Sit-Ups

60 Toes 2 Bar