SUNDAY WORKOUT

CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

… follow the same pattern until you fail to complete both rounds in the allotted time.

SATURDAY WORKOUT

Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.

Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)



Non-Games Athletes
"Jackie" on 10

1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups

**12 Minute Cut-off**



Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.

THURSDAY WORKOUT

Skill Practice & Mobility 10 - 15 Minutes:
Muscle Up - Go through progressions, working from the floor, and with bands. If you don't have Muscle Ups yet, try Strict Banded Muscle Ups during your skill work, to see if it's something you can do during the workout.
Overhead Squat - Mobilize and focus on good positioning


Then…


Open Workout 11.4
As Many Rounds As Possible in 10 Minutes:

60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups

*The Bar Facing Burpees must be done facing the barbell, and you must jump over the barbell with both feet, landing with both feet at the same time. One footed jumping, or stepping over isn't allowed unless you have a legitimate reason (health reason). Try to get as far as you can for this one, you might just see something like it pop up during the Open this year. If you get through the Muscle Ups, start in on your second round of Bar Facing Burpees… every rep counts, so if you get more than 1 round, you get more points. If you need to scale, make sure you're still making it challenging for yourself.

**Scaling Options**
Reps - 50/25/8 OR 40/20/6
Weight - 105/75 OR 95/65 (These are recommendations, if you can't do the RX weight)
Strict Banded Muscle Ups

MONDAY WORKOUT

We always try to program in some mobility for you during the warmup, but we would like to encourage you to come in a few minutes early and staying a few minutes after each workout to address specific areas you may be having trouble with. If you need help with ideas for how to address any problem areas you have, let us know and we'll be sure to give you some extra "homework" you can do either at the gym, or at home… preferably both.

Mobility 15 Minutes:

Floss Band - Quads/Hamstrings & Calves
Lacrosse Ball - Hips & Shoulders


Then…

5 Times Through, taking 2 Minutes per set of Squats (30 Minutes Total)

5 Overhead Squats @ 70%
10 Front Squats (use the same weight as OH Squat)
15 Back Squats (use the same weight as OH Squat)

*Increase the weight on your set of Overhead Squats by 5 - 10lbs each time through. If you're feeling super sore, start your percentage a little lower (60%), and make smaller increases on your weight. If these movements look familiar… you may have seen them recently.

SATURDAY WORKOUT

A little variation on the Snow Bowl Event #2. You will be doing this on your own, and a few of the movements will be different.

For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar

Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93

5 Power Snatches (135/93)
10 Clean & Jerks (135/93)

**15 Minute Cut-off**

THURSDAY WORKOUT

As Many Rounds -and Reps- As Possible in 20 Minutes:

100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")

*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!

MONDAY WORKOUT

Snatch Work

Using between 5 - 8 sets, progressively work up to a Max for:

1 Rep of Hang Squat Snatch
...immediately followed by
1 Rep Full Squat Snatch

*These two movements will be your set, and you may not change the weight between movements, you must go from the Hang Squat Snatch, directly into the Full Squat Snatch. However, you may drop the barbell between movements so you may reset, then perform your second lift. Rest 2 - 3 minutes between sets.


Then...


5 Rounds For Time:

6 Snatch Grip Deadlifts (135/95)
4 Hang Power Snatch (135/95)
2 Overhead Squats (135/95)

**5 Minute Cut-off**

*The cut-off is fast today, so move quickly, and efficiently through your movements. You may only use up to 70% of your best Snatch weight at most.

WEDNESDAY WORKOUT

BRING YOUR LONG SOCKS TODAY!

Today is the 12 Year Anniversary of 9/11/01, so in memoriam we will perform the following for those people who are no longer with us. Remembering our history, and honoring the fallen, how WE do it...

As Many Rounds As Possible in 12 Minutes:

9 Overhead Squats (135/95)

11 Box Jumps (30"/24")

01 Rope Climb

*If you can't do Rope Climbs, you may do 3 Strict Pull-ups with whatever band assistance you may require, but make it tough! As a scale UP option, some of you may be volunteered to do Legless Rope Climbs. 

Post Workout:

30 Ring Rows

Make these as hard as you are able to complete in no more than 3 Sets. Get it done in 2 Sets of 15 if you can. 

GAMES FOR THURSDAY...

GAMES GROUP FOR THURSDAY:
50-40-30-20-10 Double Unders
10-8-6-4-2 Overhead Squat (135#/93#)
* 8 Minute Cutoff *

MUST SNATCH THE WEIGHT INTO POSITION

Scale weight and DU reps to any of the following, in any combination... This one should be FAST!

DUs Scales:
#1 - 30-25-20-15-10
#2 - 25-20-15-10-5

Weight Scales:
#1 - 115#/73#
#2 - 95#/63#