14.2 Redux

Jesse paced it out and killed this workout on Saturday.

1. Check your grip: I would use something other than the width if you pull up grip just to help conserve. So if your comfy OH grip is your jerk grip and the width of pull up grip is the same, then maybe widen OH grip slightly.


2. No hook grip, this will create unnecessary tension and hinder position.


3. No wrist wraps! Do you really need them for this weight? The more narrow grip will help with this as well, so if at all possible, go without. They as well will cause unnecessary tension and/or hinder position.


4. If you struggle with mobility at all, use your Oly shoes. In either case, that little bit may allow you to go slightly more narrow more comfortably and make all the difference.


5. Keep your head UP! I see so many people look down or poke their neck forward, this as well causes unnecessary tension and hinders position(drags you forward.)


6. Check all the great tips out there on C2B's!


7. HAVE FUN!.......most importantly:)

-Chad Vaughn

A.) Focused Mobility Work…

Mobility Doc: John Giacalone Mobility warm-up

Please see the link above for mobility for 14.2.

Lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

B.) Warm-up:

Row 500 Meters @ 75-80%
Row 500 Meters @ 80-85%
Row 500 Meters @ 90-95%
Row 500 Meters @ 80-85%

and then….

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups

-REST AS NEEDED-

C.) CrossFit Games Open Event 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

Westside

A.) Deadlift:  Work up to today's "heavy" double, not 2RM

- You don't need to try to PR today, just work up to a heavy double. No grinding reps, these should all feel strong and explosive.

B.) 7 x 3 Speed Deadlifts across at 70% of "A"

- Touch and go efficiency. 

C.) 5 Ascending sets of: Front Rack Reverse Lunge x 5 (each) 
(Rest 90s between sets)

- Barbell taken off the rack
- Ramp up in weight each set
- Non dominant leg first, not alternating reps

D.) EMOM for 8 Minutes:

Even: 45 second AirDyne
Odd: 45 second Row

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

Conquer

A.) Deadlift 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 Deadlift is 185#, your percentages will be based off of 90% of 185# (165#).

-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.

B.) Bench 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 Bench Press is 185#, your percentages will be based off of 90% of 185# (165#).

-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.

C.) MetCon: AMRAP x 17 Minutes

200m Run

10 Alternating DB Snatches (60/40)

15 Push-ups

D.) Blackburns on Bench (Y-W-T-I) 

3 sets of 10 sec. hold each position

__________________________________________________________

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March

__________________________________________________________

*Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

The weight has been lifted.

Warm-Up: EMOM x 3 minutes 

OH Squat Hold (Bar) x 25 Seconds (Rest remainder of minute)
-then-
Burgener Warm-up

Strength: Five sets of: Snatch (3-3-3-2-2)

(Rest as needed)

Set 1-3 @ 75%
Set 4-5 @ 80%

Strength: Back Squat (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 (Time): Five rounds for time of,

15 Deadlifts (185/115)
15 GHD Sit-ups

-Rest 5 minutes-

MetCon: EMOM for 6 Minutes,

Alternating Front Rack Reverse Lunge x 6 (135/75)

Sweat Equity

Warm-up (MetCon): Complete as many rounds as possible in 8 minutes of:

10 KB Swings (70/53)
10 AbMat
10 Push Ups

Strength: Back Squat (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between WORK sets)

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

-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 Back Squat is 135#, your percentages will be based off of 90% of 135# (120#).

-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.

Strength: EMOM for 15 Minutes:

Alternating Front Rack Reverse Lunge x 6 (135/95)

-Bar must be taken from the ground.

Barbell Gymnastics.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

10 DB Snatches (55/35)

-then-

Burgener Warm-Up

Strength: Every 2:00, for 5 sets: 3-Position Snatch

- complex of high hang snatch, above knee snatch, and snatch 

- progressively load.

Strength: Every 2:00, for 5 sets: Hang Power Clean x 3

- progressively load to a heavy set of 3.

MetCon: 3 Rounds for time(s) of: Barbell Complex x 8

-Deadlift 
-Hang Clean 
-Reverse Lunge (L) 
-Reverse Lunge (R) 
-Jerk 

- Men - 95-115 lbs. 

- Women - 65-75 lbs. 

- Knee should gently kiss the mat on each lunge. 

- Rest exactly (3) minutes between complete rounds.

Grab a partner.

Warm-up: 

Tabata Airdyne x 5 minutes, 
-rest 2 minutes
2 rounds of all out Tabata Airdyne 
-rest 1 minute
2 rounds of all out Tabata Airdyne
 

Strength (partner): 4 rounds, not for time of:

 
10 front squats (BW or higher)
100 yard partner fireman carry
 

MetCon: (partner) 10 rounds, not for time of:

 
Partner 1: 5 strict pullups
Partner 2: plank hold
Partner 3: plank hold

-Keep going Conga line style.