Day 48

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Partner)

AMRAP # 1 (7 minutes)

Partner 1: Max Plank Hold
Partner 2: 12 Wall Balls

— Rest 3 min —

AMRAP # 2 (7 minutes)

Partner 1: Max Double Unders
Partner 2: 4 Bear Complex (95/65)

— Rest 3 min —

AMRAP # 3 (7 minutes)

Partner 1: Max Burpees
Partner 2: 12 Calorie Row

Day 26

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Front Squat *3 sec hold* (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

Five rounds for time of,

20 Wall Balls (20/14)

10 Deadlifts (225/155)

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 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 47

A.) Agility:

Pro-Agility Shuttle: 6 sets of 5-10-5 yards

B.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. 

C.) Olympic Pause Squats: 7 x 2 ascending

– Use high bar rack position and pause for 3 seconds in the hole of each squat.

D.) MetCon: AMRAP x 15 minutes:

30 Wall Balls (20/14)

60m Double KB Farmers Carry (70/53)

Off Season: Day 41

A.) Deadlift (10-10-10-8-6)

Rest 2-3 minutes between sets.

Set 1: 50% x 10 

Set 2: 60% x 10

Set 3: 65% x 10  

Set 4: 70% x 8

Set 5: 80% x 6

B.) Three sets of:

Alternating Front Rack Reverse Lunges* x 12 (across)

*Bar must be taken from the ground*

*6 reps per leg*

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

Min 1: 10 Cal Row
Min 2: 10 Box Jump Overs (24/18)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest

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 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 16

A.) Three sets not for time of:

Handstand Push-Ups x 8-12 reps (sub 3-4 wall climbs)
Alternating Pistols x 6-8 reps each leg
Toes 2 Bar x 10-12 reps

B.) Jerk 

In 15-20 minutes, build to a heavy Jerk. 

– with 5 of the attempts within 75-90% of your 1-RM.

C.) “Fore”

Max Reps in:

4 minutes of Clean and Jerks (135/95)
4 minutes of Rowing for Calories
4 minutes of Burpees 

D.) For Time:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD

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.

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

Eye of the Tiger

A.) Deadlift complex x 8, climbing

One full rep consists of:
3 Pulls to Knees
2 Pulls to Mid-Thigh
1 Full Deadlift

Chad) 365

Mike) 255

B.) MetCon: AMRAP x 7 minutes of,

Wall Balls (20/14)

every minute on the minute, stop where you are and complete 5 deadlifts (225/155)

Chad) 112 Rx

Mike) 78 (165 DL)

C.) For Time:

1000m Row

30 Hang Power Cleans (135/95)

30 Pull-Ups

Chad) 7:29 Rx

Mike) 10:22 (95)

D.) Extra Credit: AMRAP x 10 Minutes (Partner)

Partner 1: 15 GHD (Pace)

Partner 2: Airdyne

Be Astounding.

Article: Feel The Steel 

by: Cody Burgener

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 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6

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

1 Power Snatch + 1 Squat Snatch

- Drop and reset

B.) For Time: 

25 Burpees
25 Power Cleans (135/95)
25 Burpees
EMOM complete 7 Wall Balls (20/14)

This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

I'm Bouncing Off The Walls Again

The Mobility Doc himself, John Giacalone representing his Be Epic shirt.

MetCon: As many reps as possible in 7 minutes of,

Wall Balls (20/14)

*EMOM 5 Deadlifts (225/155)*

-Start with Wall Balls, then do 5 Deadlifts on the top of every minute.

-Score is total Wall Balls completed in 7 minutes

MetCon: For Time

100 Alternating DB Snatches (55/35)

Core: 3 Rounds, not for time of:

20 Alternating Single Arm Ring Extensions

10 Double Arm Ring Extensions*

*Sub Barbell or Ab Wheel Rollouts*

-Link above has a demo of both exercises-

I'm bouncing off the walls again.

Warm-up: EMOM for 10 Minutes,

12 KB Swings (70/53)

Skill: Three Sets of, Jerk Balance x 3 reps

Strength: Six Sets of: Power Clean + Push Jerk x 2 (1+1)

75% x 4 sets
80% x 2 sets

Strength: Strict Press (5-5-5)

(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon:

1000m Row
50 Wall Balls (20/14)
30 One Arm DB Snatches (55/35) *Alternating Arms*

Perfect Practice.

Warm-up (CNS): 3 sets, not for time of:

(rest 3-5 seconds between each jump – step down after each jump)

Tall Box Jumps (30+) x 1.1.1.1.1
Banded Good Morning x 10
Double Unders x 30

Skill: 3 Sets of: OH Squat Hold (Barbell) x 20 Seconds

-Drop into an Overhead squat and hold the bottom position for 20 seconds, rest 40 seconds, and repeat.

-STAY TIGHT.

Strength: Front Squat 3 x 3 (Wendler week 2)

(Rest 3-5 minutes between WORK sets)

70% x 3
80% x 3
90% 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 front squat is 135#, your percentages will be based off of 90% of 135# (120#).

-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.

Strength: Every 30 seconds x 5 minutes: Hang Snatch x 1 @ 75%

(perform from just above the knee)

- HOOK GRIP.

- Be explosive, and be fast under the bar.

- These are meant to be full squat snatches, if you are not yet comfortable

with them, scale accordingly.

- This is for quality, if you feel you are performing bad reps, scale the weight back and get it right.

Strength: Three sets of: Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch

- Perform these as if you were getting ready to snatch.

MetCon: 5 Rounds for time of:

20 Wallball (20/14)
10 Box Jumps (30/24)

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.

Notice: This is a PRESSING issue.

Mobility: (Click Here)

Wall Slides 3 x 10

Band Pull-Apart 3 x 10 

-Really focus on these, don't just go through the motions!

Strength: Shoulder Press 3 x 5 (Wendler Week 1)

(Rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 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 shoulder press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: EMOM for 10 minutes,

Odd: 3 Push Press (65-70% of your 1RM)

Even: 8 Wall Balls (20/14) to target 2' higher than normal (12'/10')

Strength: EMOM for 16 Minutes,

Odd: 5 Strict Pull-ups

Even: 10 Ring Dips

Midline (Partner): AMRAP in 8 minutes of,

Partner 1: 10 GHD

Partner 2: Plank Hold

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.