Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Workout 14.2 (http://games.crossfit.com/workouts/the-open/2014)
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Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (43kgs/30kgs)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (43kgs/30kgs)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (43kgs/30kgs)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
3 6 9 12 15
40, 44, 48, 52, 56, 60
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If you do not make it to 15 minutes – note the score you fell out on but continue AMRAPING for the remainder of the time on the round of 10’s (1st round)
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Score = Total Reps
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2) Find your 3RM for the day on Power Clean and Split Jerk (10 minutes)
3-3-3-3-3
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Score = Load
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Advanced Program:
b) Front Squat
2-2-2-2 (Across – Pinch from last weeks; Be safe! Use a weight Belt!)
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Score = Load
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Light Program
1) Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Back Squats (25kg/15kg)
10 Ring Rows (toes in-line with bar overhead)
From 3:00-6:00
2 rounds of:
10 Back Squats (25kg/15kg)
10 Ring Rows (toes in-line with bar overhead)
From 6:00-9:00
2 rounds of:
10 Back Squats (25kg/15kg)
10 Ring Rows (toes in-line with bar overhead)
Etc., following same pattern until you fail to complete both rounds
.
Score = Total Reps
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If you do not make it to 9 minutes – note the score you fell out on but continue AMRAPING for the remainder of the time on the round of 10’s (1st round)
.
Score = Total Reps
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2) EMOM 5 min – 3 Deadlift (perfect form)
EMOM 5 min – 3 Strict Press (perfect form)
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Score = Loads (climb each set)
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – My new 9kg weight vest, nice thing is every month it automatically gets heavier.
