14.4!

Friday, January 30, 2015

Prehab:

Reverse Snow Angels
Reverse Plank hold
15-20 Scapula Push ups

Warm-up:

Row 500 meters (or Run 400 meters)
5 Press (pause at the top)
5 Hang Power Clean
5 Push Press
5 Hang Squat Clean
5 Push Jerk
5 Front Squat

Cool down:

Theraband routine
German hang
Pigeon stretch

Fitness Strength

15 minutes to perform 4 rounds of:
3 Strict Press
5 Ballups

Notes:  Work up to the heaviest weight possible for the presses.  Control the ballup both up and down.  If you cannot pull your toes to the bar, ideally use a spotter and then perform the “negative.”  If no spotter is available, you may kip to the top and perform a “negative.”  No matter what, try to work into that full range of motion!

Advanced Strength

15 minutes to establish your 1 rep max Jerk

Notes:  Focus on a good dip and drive with solid footwork before loading up too heavy.  Be safe by dropping the weight from overhead if it is to heavy to lower back to your shoulders.

Conditioning

CrossFit Games Open 14.4

14 minute Amrap:
60 Calorie row
50 Toes-to-bars
40 Wall-ball shots
30 Cleans
20 Muscle-ups

Notes:  Prescribed is both feet touching the bar each rep, 20/14 med balls to a 10’/9’ target and 135/95 power cleans.  Scale the muscleups to bar or hip to ring pullups with dips if needed.

Scaled Division

14 minute Amrap:
50 Calorie Row
40 Pike Situps
30 Wall Ball Shots
20 Muscle Cleans
10 Burpee Pullups

Notes:  For the muscle cleans, just focus on an aggressive drive into the rack position.  Feel free to sub dbs.

LG does 14.4!

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