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.

Be Relentless

 

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 for 10 Minutes: 3 Power Snatch @ 75%

- Practice efficiency

- Touch & Go

B.) Bench Press 8 x 2 (85%)

- Rest 90s between sets

C.) MetCon: 5 Rounds for time, 

20 Push Press (95/65)

20 Box Jumps (24/20)
20 GHD’s

Open Workout 14.2

"Loving 14.2! Remember, just because it says OH squat doesn't mean you have to use your snatch grip! If you have the mobility, go with more narrow, ideally your regular jerk grip for this WOD, you'll be stronger and conserve more energy and shoulder vs snatch grip. Anything more narrow than snatch will help but test yourself beforehand and see where you're at. If the ideal jerk grip is something you're capable of but it's really forced, then you'll need to widen a little and give yourself extra room as that forcing will suck your energy as well."

1. Check your grip-to add to the above 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 0:00-3:002 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

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.