Day 40

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Take 15 Min to Establish today's:

3 RM Front Squat

C. MetCon (Time)

7 Rounds of,

200m Run
10 Thrusters (95/65) (From Ground)

Day 31

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength (EMOM)

EMOM x 6 Minutes

5 Thrusters (Focus on positioning and timing)

C. MetCon (Time)

1,000m Row

75 Double Unders

50 ABmat SIt-ups

25 Thrusters (95/65)

Day 20

A. Strength

EMOM x 15 Minutes

Minute 0-5: 3 Strict Press

Minute 6-10: 2 Push Press

Minute 11-15: 1 Split Jerk

B. MetCon (Time)

Complete 7 rounds for time (courtesy CF main site):

7 Power Clean (95/65)

7 Thrusters (95/65)

7 Bar Facing Burpees

Day 123

A. Strength (Superset)

Four sets of,

DB Floor press x 10

rest 30s

Barbell Bent over row x 10

Rest 60s

B. MetCon

EMOM x 20

4 rounds of: :45 on/:15 off

1. Max reps of Thrusters (95/65)
2. Max reps of Double Unders
3. Max reps of Push ups
4. Max reps of Russian KBS (70/53)
5. Rest

Day 37

A. Skill

 

For Time,

35 Thrusters (95/65) 

B. MetCon (Intervals)

10 Rounds of, 

500m Row - 1 Minute Rest between efforts -

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 90

A. Strength

EMOM x 18 Min:

Odd: 3 BW Front Squats

Even: 8 Box Jumps 30/24″

B. MetCon (AMRAP) x 8 minutes:

8 Thrusters (95/65)
8 Front Rack Walking Lunges (95/65)
8 Box Jump Overs 24/20
8 Front Rack Walking Lunges (95/65)

C. MetCon (Partner)

5 Rounds of,

Partner 1: 20 Calorie Row

Partner 2: Max AbMats

Day 88

A. Strength / Skill

EMOM 20 Min:

ODD: 3 Touch & Go Clusters (Squat Clean Thruster)
EVEN: 30 Double Unders

B. MetCon (AMRAP) x 10 Minutes

AMRAP

20 AbMat Sit Ups
5 Squat Cleans (135/95)
5 Push Jerk (135/95)

Day 69

A. Squat Complex

Front Squat + Back Squat (2 + 2)

B. EMOM x 10 Minutes

5 Hang Squat Clean Thrusters

C. MetCon (Time)

1000m Row
50 Alt. DB Snatch (55/35)
750m Row
35 Alt. DB Snatch (55/35)
500m Row
20 Alt. DB Snatch (55/35)

Day 21

A.) MetCon (AMRAP – Rounds and Reps)

"Chelsea"

EMOM x 30 Minutes:

5 Pull-ups
10 Push-ups
15 Air Squats

If you fail to complete a minute, the workout turns into an AMRAP for the remainder of the 30 min.

B. MetCon (Time): 

“Burner” 

20 Barbell Facing Burpees 

20 Thrusters (75/55) 

20 Barbell Facing Burpees

Day 7

A.) Warm-Up: 3 Rounds, not for time of:

Double Unders x 40-50

Russian KB Swing x 12

Plank x 30s

B.) Squat

Front Squat (4x2,4x3) @ 80%

C.) MetCon (Burner): 3 rounds of,

300m Row 

10 Burpees 

10 Thrusters (75/55) 

Rest 5 minutes

D.) MetCon (Time)

"Annie"

50-40-30-20-10 

Double Unders 

AbMat Sit-Ups

Day 116

A.) Jerk Complex

Push Jerk + Split Jerk

B.) Strength

Front Rack Step Up (Based off FS Max) 4 x 4 @ 50% 

(box @ parallel leg height) demo

C.) Pull 

Romanian Deadlift (4 × 8-12)

D.) 5 Rounds for time:

16 ABmat Sit-ups
8 DB Thrusters (35/25)

16 DB Walking Lunges (35/25) 

Day 105

A.) Every 2 minutes, on the minutes for 7 rounds (14 minutes):

5 Power Cleans (70%)

30 DU
7 Strict Pull-ups

B.) Press

Behind the Neck Split Press – Work up to a heavy set of 2

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

C.) For time:

20 Thrusters

20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat

*Every minute, on the minute complete 5 Burpees.*

Guys: 95#

Girls: 65#

Day 81

Strength

A.) Clean Complex

Hip Clean + 2 Hang Clean + Split Jerk

- Work up to today's heavy set

B.) Every 30 seconds x 4 min: 

Hip Clean into Thruster @ 70% of max Clean & Jerk

Superset

C.) Five sets of:

DB Bench Press×6 (across)

rest 60 seconds

Barbell Pendlay Row x 8 (across)

rest 90 seconds

Conditioning

D.) For Time,

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65) *No rack*

Strict Pull-up 

Open Workout 14.5

Mobility for 14.5

by: John Ciacalone (GCMC)

Open 14.5: Breakdown and Tips

by: Brian MacKenzie (Athlete Cell, CrossFit Endurance)

14.5 Tips

by: Dan Tyminski (Crossfit Lindy)

14.5 Tips

by: Chris Harris (Move Fast, Lift Heavy)

14.5 Movement Standards

by: CrossFit HQ

Coaching Roundtable: 14.5
by: Tabata Times

A.) Warm-Up:

Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%

and then….

6 Thrusters (95/65 lbs)
6 Bar-Facing Burpees
4 Thrusters (95/65 lbs)
4 Bar-Facing Burps
2 Thrusters (95/65 lbs)
2 Bar-Facing Burpees

B.) CrossFit Games Open Workout 14.5

Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:

Thrusters (95/65)
Bar-Facing Burpees

Note: Remember, 2 foot jump over!!!. If you do not JUMP over with 2 feet
Then it is a “NO-REP”.

C.) Celebrate…you just finished the 2014 Open!
(Unless, of course, you’re doing this one again on Sunday or Monday.)

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%

Up In The Air

A.) "Sherwood Special"

2 RFT:

400m Run
40 Thrusters (75/55)

B.) Partner MetCon:

5 RFT: (2 athletes per team.  One works while the other rests.)

6 Squat Cleans (165/110)
12 HSPU
15 Burpees
18 Pull-ups

Must complete all prescribed reps before switching.  For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes. This work/rest sequence continues till the end of the round.  Complete 5 rounds total.

TKO

Warm-Up: BlackBurns (Y-W-T-I) x 15s Each

A.) 3 Rounds, not for time:

 

Handstand Hold x 30s

L-Sit Chin-Up x 6

Explosive Push-up x 6

C.) Strict Press (5-3-1) Wendler Week 3, Cycle 2

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

	75% + 5lbs	85% + 5lbs	95% +5lbs
Chad (155#)	120 x 5	135 x 3	155 x 1+ (  4  )
Mike (95#)	75 x 5	85 x 3	95 x 1+   (  5  )

- 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.

C.) Skill: 3 sets of,

Max Rep Strict HSPU 

(Sub 3 x 8 of seated DB press)

D.) MetCon: For Time,

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (95/65)
30 Double unders after every round of thrusters.

Get ready to be sweaty.

Warm-up: (MetCon) EMOM for 10 Minutes:

Even: 4 HSPU
Odd: 8 Wall Balls (20/14) to (12'/10')

MetCon: Every 3 minutes, for 10 rounds (30 minutes)

12 Calorie Row
8 Thrusters (95/65)
8 Burpees

Great article by Chris Spealler: Training Crossfit vs. Crossfit as a sport.