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.

Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

No Excuses

We have been program jumping for a little while now. Although we have seen great success even though everyone says not to, I plan on following along with CompetitorsWOD for the next month and seeing how we progress. Ben Bergeron is one of the best coaches out there. 

I may throw in some extra work that I feel we need, but his programming will be the basis of what we do for the next month. Feel free to follow along with us.

Article:
How NOT to RDL

by: Mike Robertson

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.) Snatch: Work up to today's heavy 3-position Snatch

Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

B.) Clean : EMOM x 12: Wave Ladder of 1 Squat Clean + Split Jerk.

(Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.)

Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%

C.) Gymnastic Benchmark: Max Strict T2B 

- no kipping

D.) MetCon: For time,

200-150-100-50 Double Unders
100-75-50-25 Air Squats  

Open Workout 14.3

Note: I have been following CrossFit Invictus' prep for our open workouts. I feel like they are designed perfectly to get you ready for the task ahead. You DO NOT want to go into this workout cold. Get a good sweat going and make sure YOU feel loose and ready.

Prominent Links:

Barbell Shrugged: Open Prep for 14.3

Tabata Times: Coaching Roundtable CrossFit Open 14.3

Katie Hogan: Advice for 14.3

A.) Warm-Up:

Row 1000 Meters @ 55-65%

and then…

Dynamic Range of Motion Warm-Up

John Giacalone (GCMC) 14.3 Warm-Up (Link)

and then….

Build quickly to a (275/185 lb) Deadlift x 1-3 reps

and then…

Row 500 Meters @ 65-70%
Row 100 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 150 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 200 Meters @ 95+%
Row 200 Meters @ 55-65%

and then…

Build quickly to a (315/205 lb) Deadlift x 1-3 reps

B.) Every minute, on the minute:

Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″)

Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps (24″/20″)
Minute 3 – 2 Deadlifts (225/155 lbs) + 4 Box Jumps (24″/20″)
Minute 4 – 2 Deadlifts (275/185 lbs) + 4 Box Jumps (24″/20″)

Use this as practice on timing and rhythm of both movements, and for practice with transitions. Ensure that your equipment layout is perfect and familiar to you.

C.) CrossFit Games Open Event 14.3

As many reps as possible in 8 minutes of:

10 Deadlifts (135/95 lbs)

15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

D.) 10-15 minutes of Recovery Pace AirDyne

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