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

Open 14.1 Redux

CrossFit Open 14.1 WOD Strategy and Tips for Snatches and Double Unders - Technique WOD

Efficiency Tips: The Snatch

A.) Mobility:

What is tight on you? What do you feel you didn't hammer enough the first time you did the workout? My calves are personally still sore, so I will be giving them some T.L.C before doing this again today.

Snatch Complex 

Overhead Shrug x 8 

Romanian DL x 8 

Squatting Muscle Snatch x/ Trap Raise x 6 

-add weight-

Muscle Snatch (From Hip) x 5 

Touch & Go return practice x 5

B.) Not for time:

Row 2000 Meters @ 70-75%

-rest as needed- 

and then at “game speed” perform the following:

10 Power Snatches (75/55)
30 Double Unders
Rest until fully recovered
5 Power Snatches (75/55)
15 Double Unders

C.) CrossFit Games Open 14.1 (which was also 11.1)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders
15 Power Snatches (75/55 lbs)

D.) AirDyne (or) Row for 10-20 minutes at an easy recovery pace.

Flexting

A.) Warm-Up:

Row 1 minute on/ 1 minute off for 10 minutes.

B.) Bench Press (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. All sets should feel explosive. No grinding.

C.) Deadlift (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. Practice touch & go technique. All sets should feel explosive. No grinding.

D.) Test (For time):

100 Push-ups

Chest to deck, full elbow extension. Don't sacrifice form for time, you're only cheating yourself.

E.) Vanity work:

Throw in come curls, triceps, whatever you want to do to get blood flow to the muscles and get a pump.

CrossFit Games OPEN 14.1

CrossFit Open 14.1 WOD Strategy and Tips for Snatches and Double Unders - Technique WOD

A.) Mobility:

Hamstrings: Tight hamstrings = blown up back. Make sure and start with some good foam rolling and then lots of dynamic drills to get them nice and loosened up.

Upper Back: Hammer at the Thoracic Spine by arching along a PVC pipe. The more upper back mobility, the less hyperextension your lumbar will get when placing the bar overhead.

Teres / Lats: These are those super fun muscles near the under side of your armpit that seem to always be tender. When these are tight, extending your arms overhead becomes a lot tougher which will cause shoulder fatigue much faster. Spend some time with a lacrosse ball tacking down tight areas. Once you find a gnarly spot, apply pressure and reach your arm straight overhead to extend the muscle.

Technique: Stimulate better movement and efficiency for by first doing a little practice on your touch and go return with this exercise! Even though the weight is light, you don't want it to quickly turn into a rounded back RDL rep after rep. Focus on keeping bar close, and on return, lowering with the back first, and then the legs.

Snatch Complex 

Overhead Shrug x 8 

Romanian DL x 8 

Squatting Muscle Snatch x/ Trap Raise x 6 

-add weight-

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5

Touch & Go return practice x 5

B.) Not for time:

Row 2000 Meters @ 70-75%

-rest as needed- 

and then at “game speed” perform the following:

10 Power Snatches (75/55)
30 Double Unders
Rest until fully recovered
5 Power Snatches (75/55)
15 Double Unders

C.) CrossFit Games Open 14.1 (which was also 11.1)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders
15 Power Snatches (75/55 lbs)

D.) Recovery Row

10 rounds of: 250m Row, :30 second rest between sets

Note: We will likely be hitting this workout again on Sunday. I noticed that once you get a taste of how a workout feels, you know how your body will react and how to build a strategy for the next go-around.

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

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.

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