Primary Training Session
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
“CrossFit Games Open 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Four sets of:
Incline Dumbbell Bench Press x 6-8 reps @ 30X1
(aim to use the same weight used last week)
Rest 90 seconds
Single-Arm Kettlebell Overhead Walk x 50 feet each arm
Rest 90 seconds
Banded Leg Curls x 25 reps @ 2111
Rest 90 seconds
B.
Two sets of:
200 Meter Sandbag Carry (Bear Hug)
Rest 4 minutes
This should be HEAVY! Your goal is to make the whole 200 meters without dropping, but it should be a 50/50 chance of you actually making it, and a test of your mental resilience.
C.
One set of:
Tuck Rocks x 100 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 6-8 reps
Interval 2 – Hand Plank Arch/Hollows x 6-8 reps
Followed by. . .
One set of:
Hollow Body Bounces x 100 reps
Running Endurance Option
Four sets of:
Run 600 Meters @ 1-Mile PR Pace
Walk 200 Meters
Rest 3 minutes, and then…
Four sets of:
Run 600 Meters @ 1-Mile PR Pace
Walk 200 Meters
Rowing Endurance Option
Five sets of:
2000 Meter Row with Rate Increases
Rest 2 minutes
Row the first 1000 meters at 22 s/m, then 500 meters at 24 s/m, 250 meters at 26 s/m, and finish with 250 meters at 28 s/m.
A.
245
B.
14.4, 16 Mu
A) Built to 270. Cleaned 280, but went below parallel by a bit.
B) 14.4, 19 mu, finished everything else at 9:49 and couldn’t get past the mu, 3/3/3/2/2/2/2/2 fail fail, what a mess
Open workout 14.4
237 reps
A. Built to 130kg
B. 242 (237 in 2014)
– Wasted time on the muscle ups, more urgency would have gone a long way.
C. Strength accessory option
Session two
Power clean and jerk to 275 squatted 285 so dumped it
Primary conditioning
224
Finished muscle ups at 12:30 which is a 6 or 7 second pr
Session one
3x2k at stroke rate to warm up
Incline + ohc + leg curls
Made myself suffer with the 150 dball on the carries. 2:45 with one drop and then 2:40 with 3 drops
Core work done
Today’s training:
A. Power clean + jerk:
85/85/105/115/125/135/145/150
Conditioning:
14.4 = 191 reps (11 muscle ups)
**i think I only got 6 muscle ups last year around this time.
Strength Accessory:
C. Done
Solid improvement on 14.4!
Realized I forgot to post yesterday:
A. Done
B. Muscle snatch x 2: 65/70/75
Muscle snatch x 1: 80/85/95
Snatch to 80%: 65/75/85/95/110
C. Every 30 sec:
110# – 6 sets
112# – 4 sets
115# – 6 sets
16/16 (no misses)
D. Deads At 175# (65%)
12deads/30 wb
12 deads/ 31 wb
12 deads/ 25 wb
Conditioning:
Set 1:
Set 2:
Set 3:
Set 4:
Consistent work on those snatches!
Session 1
Power clean +Jerk: Worked up to 195
14.4
12 MU (2 reps short of 2014)
Definitely needed to push the cleans more, I did sets of 5, but should have kept it moving. Everything else actually felt better than I remember… that probably means I wasn’t pushing hard enough ?
Session 2
Strength Accessories
A. 35# DBs, 53# KB, red band
B. 80# bag – no drops
C. Done- I always look like I’m having a seizure when doing Travis abs ?
Primary Training Session
A.
Done
270lb
B.
“CrossFit Games Open 14.4”
1+27 rep (PR 24 rep more than the best score)
Running Endurance Option
Four sets of:
Run 600 Meters @ 1-Mile PR Pace
Walk 200 Meters
Rest 3 minutes, and then…
Four sets of:
Run 600 Meters @ 1-Mile PR Pace
Walk 200 Meters
Big improvement! Awesome work!!
Thanks Tino. Have a good weekend!
Finally getting back to “normal” training. Almost back to 100%
Hamstring is almost healed. First time doing cleans in over 3 weeks today.
Worked up to 265 and stopped just to be safe.
14.4
217,
He’s back! Good to see you getting back to full health.
A) Built up to 245 attempted 255 missed the power jerk
B) got to 5 muscle ups
Strength accessory done
A.
135/145/155/165/175/185/195/205 (10# power clean PR)
B.
60+50+40+30+4 = 184
First time doing this one. What a fun workout!
Congrats on the PR Johnny!! Solid finish to the week!
A. 265,275,285,295,305,315f jerk, 315f jerk, 315, 325 no jerk but on the fence of power or squat clean. If it’s power then +5 pr.
B. 194. Not a good Metcon day. Recovery day tomorrow and move on.
Saturdays are always tough. Particularly after a hard week. Still put in the work! Rest up, eat and sleep well. Next week is going to be fun!
What a disappointing day.
Power Clean + Jerk
Stayed at 295 across the sets
14.4
206
We did this 2 years ago on a Wednesday and I got 243. I don’t know what to say honestly. I know I felt like this week has been tough for me but man this was a bad re test for me. I finished the cleans at 9:45 ish. Muscle Ups were my death today.
How’s your weight, outside stressors etc? As you know these all have a huge effect!
14.4
Finished Power cleans at 11:30. Did one muscle up and stopped due to the state of my hands
Look after those hands dude. There is no reason to tear. Make sure you have grips and also if you feel you’re about to tear, stop and adjust the movement. You don’t want to effect the remainder of the weeks training.
Primary session: PC&J up to 145 lbs, which is my PC PR. Failed clean at 155. 14.4: 13 muscle ups of the first round. This went much worse than I thought. I had 3:15 to do the muscle ups and I thought I could string sets of 4-5 and get them done, but my arms gave out and i was doing 3,2, or singles… probably a couple of reps PR since last time, cause I remember when I did it last I had 2:something min for the MU. Wasted a lot of time trying to catch my breath again 🙁… Read more »
PC&J – 125, 145, 165, 170, 175, 180, 185 (f), 185.
14.4 finished the 30 power cleans. T2B are getting better, but they took 7 minutes today.
60 cal row :2:58
50 t2b 9:59
40 wb 11:30
30 power cleans 13:58
Strength extras done but no sandbag carry due to rain.
Gymnastics from yesterday done too.
AM Session
A. Power clean + Jerk @120kg
B. “14.4”
1+1 cal, 35+ reps below my PR, I was feeling pretty smoked this morning so didn’t push it too much.
PM Session
Strength Accessories
A. 35kg incline bench
32kg kb oh carry
Blue band curls
B. 45kg dball
C. Done modified
Rowing endurance
7:49.1 @1:57.2/500m
7:42 @1:55.5/500m
7:42.6 @1:55.6/500m
7:45.4 @1:56.4/500m
7:44.5 @1:56.1/500m
Good call in taking it easy. Rest, eat well and get ready to hit Mondays work hard. This week was no joke!
PC & J
130, 145, 155, 165, 175, 189, 190, 205, 215 that either is a PR or ties my Power Clean PR.
14.4 – this workout gets me every time. Got 13 MUs. Should’ve had plenty of time to finish the MUs but could only do sets of 3. Made a mistake of using thicker rings but still should’ve gotten back to the rower. Rested 5:00 then hit the last 7 UB just because.
Strength Accessory done except for the sandbag. C-O-L-D
I got 13 as well!! I really thought I could finish them, but somehow my arms went dead after the first 3 MU and had to do singles!!! Ugh