Recover, Replenish, Rebuild

A.) Metcon (Intervals): 10 Rounds, for time of

250m row
50 Double unders

*Rest 1 minute between rounds*

B.) 2 rounds SLOWLY of: (demo video)

20 Back Extensions
15 Hip Extensions
10 Hip and Back Extensions
50 GHDSU

C.) Mobility:

Couch Stretch x 2 minutes (side)

Hip External Rotation with Flexion x 2 minutes (side)

Banded Overhead Distraction x 2 minutes (side)

- Just spend some time on what YOU know YOU need most.

Leap of Faith

A.) Three sets of:

Triple Threat x 8

Handstand Hold x 30s

Double Unders x 50

B.) Bench Press (3RM)

*Note work up sets*

C.) Drop 20% of (3RM) and do (1) set of MAX reps

D.) MetCon: (Time)

1000m row

30 Shoulder to Overhead (115/75)
900m
27 STOH
800m
24 STOH
700m
21 STOH
600m
18 STOH
500m
15 STOH
400m
12 STOH
300m
9 STOH
200m
6 STOH
100m
3 STOH

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

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