Session One
A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B.
Every 2 minutes, for 4 minutes (2 sets) of:
Tempo Clean Deadlift x 1 rep @ 6262
You must mimic your IDEAL positions from the floor to full hip extension of the clean – do not perform this with deadlift mechanics. Keep your pace slow and consistent – 6 seconds up, and 6 seconds down. Use straps if possible so that you are not limited by your ability to hold onto the barbell.
C.
For time:
30 Calories of Assault Bike
30 Burpees to a 4″ Platform
30 Power Snatches (95/65 lbs)
D.
Three sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Ab Wheel Rollouts x 12-15 reps
Rest as needed
Session Two
Gymnastics Skills Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
A.
“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
2014 Open Scores to Beat
Rich Froning 277 reps
Samantha Briggs 256 reps
Rest until fully recovered, and then…
B.
Three rounds for time of:
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
C.
40-Foot Backward Straddle Scoot
followed by…
Three sets of:
Tuck Rock to Tuck Sit x 15 reps
Rest 60 seconds
followed by…
Bottom Balance Complex x 60 seconds
A. 295 Clean and Jerk (kept missing 305 jerks, shoulders feeling wobbly, strained my levator and trap the other day)
B. 330
C. 4:59
D. Done
Second Session:
A. 237
B. 5:23 (moved super slow; knee tight and pistols slow AF, CTB and HSPU fast and UB)
Power clean and jerk: 130kg
Clean tempo deadlifts: 140kg
5:39 on the 30/30/30 went 10’s on my snatch but could have and should have held on
Open Wod 14.4
192 reps(10 rep pr) need less break on the muscle ups felt like I needed more break then I did
Solid day Gary, nice work!
Session 1
Why did we do burpees to a 4 inch platform?
I lost about 12 pounds on my trip and I’m feeling like crap when I try to left heavy…wonder why?
A) 235 (240 f on power clean) power cleans are a huge weakness…
B) 315/325
C) subbed 45cal row for 30cal bike
7:31
D)
90lbs at the end of the bar
15 rollout a with a barbell
Preparing for the unknowable in the elements! I’m sure the wind added to the fun chasing those rings about!
Session 1
A. 305 +10 lbs PR
B. 325
C. 5:23
Session 2.. Started this 15 min after session 1. Time crunch today.
A. 187
B. 10:12. Strict c2b.
Lots of work in a short period of time, still some solid results!
Thanks!!
For time: 4:20 / have some left shoulder pain so I did fast singles on snatches. Really pushed my self on the ASSAULT BIKE 🙂
“CrossFit Games Open 14.4”
(227 reps) / rowed really slow second time around, felt fatigued for some reason. Believe I could get back to the TTB if done fresh.
Three rounds for time: 4:34 All UB (my hands feel horrible during CTB / it messes with my form and ability to push my self on them. ? Any one know a way to fix this, it’s mostly were my calluses are??
Shave those calluses down dude!
I already do that, and they still hurt.
Session 1:
A: 130kg Power Clean+Split Jerk
B: 325/375 tempo deadlifts
C: 4:47
D: complete
Session 2:
A: 223 PR increase from 181 from 2 years ago.
B: 7:27 SHSPU obviously tough to do unbroken except first set which I was pretty happy with. All C2B unbroken and Pistols were practically a rest.
Massive improvement!!!! Great work!
Missed the past two weeks because of pneumonia. Pretty bummed about that & still not feeling 100%, was soooo looking forward to the open this year, especially after recovering so quickly from my leg surgeries, but shit happens! Anyway, started back yesterday and skipped the metcons, hit almost the whole day today & my lungs held up pretty well. Session 1: Power clean & jerk: 175, hit 180 but missed the jerk Clean deadlift done at 180 C) 6:30…felt like I’ve never worked out before ? D) done Session 2: Open 14.4: 180 reps, finished at 10:30, and MU just… Read more »
Hope you recover well Allison!
Health is always your number one priority, good to see that your back training. Enjoy the Open and look after yourself!
This week has been difficult for to workout in terms of time, so I’ll post what I could do.
PC and jerk, up to 265.
Tempo deadlift: 315
C: 8:51. After 14.4
Games open 14.4
178 reps. Had 4 min left when I got to the cleans, but they got me. Sure if this comes up again I’ll get to the rings. 15 reps improvement from 2014.
Nice work getting in what you could and still seeing improvements!
Thanks Tino! Excited to see this improvements of the cycle through the open!
Warmed up with OHWL 4x15m using 35# DBs A. PC&J – 185 – I’m a little starfish, 175 – I have good form and look like I know what I’m doing 🙂 So I found my tricky spot where form breaks down. Went back down and did a few reps at 175. B. Tempo DL – 205/205 C. Front Squatted today 5@185 3@200 3@210 8@175 2@235 (only got 1 rep) D. Open Workout 14.4 – 197 reps…beat my 2014 score by 3 reps. Didn’t look at my score before I started, not as thrilled with my result as I thought.… Read more »
A competitive situation and also a day of rest beforehand, I’m confident you would finish the workout and get back to the rower 🙂
A) Worked up to 300
B) 325 for both sets
C) 3:50. Good burn:)
D) Done
A) 243 reps. Subbed 20 muscle ups out for 15 strict muscle ups. Strict took a lot longer but need to play it safe with this pec tightness. Feel I could get back to the T2B w normal muscle ups.
B) Right around 4:00. Did jumping chest 2 bars.
C) Done
Damn solid work with 15 strict! Would be great to have seen you get back to the ttb!
Session two
A. 200 +17 rep PR from 2014 (Haven’t done it since)
Row 3:00
Ttb 12/6×5/6/2
Wb 20/15/5
Power cleans singles
Muscle ups (started at 11:00) 4/3×3/2×2/1
B. Did split jumps instead of pistols to save back and knees. 4:25
C. Done
Good to see your progress, we just need to get you to those rings a little quicker 🙂
Session 1
A: 270#, Power cleaned 280 and did not even attempt the jerk. Felt smoked and was happy to get this weight today.
B: 330 and 350
C: 5:28 Rx’d. Dragging thru this.
D: Completed
Session 2
A: 220 reps Rx’d. Felt pretty good. Did this first and it smoked me for everything else. Should have stuck to my plan on the muscle ups. Overall I am happy with this. 19 rep PR.
B: 4:27 Rx’d. Slogged thru this.
C: Completed
Nice work on the improvement!
Session 2
A. 194
B. 5:44
C. No time
AM:
A) up to 225. Yikes, not good, but I was rushed this morning
B) Done at 270
C) 6:08 with rowing
D) Done. LM Rows at 100lbs, 110, 110
PM:
A) 200 reps, 8 rep PR (2014 = 192)
I felt great and was going very quick until the cleans. I slacked on the cleans thinking that I made up a bunch of time during the previous movements. Should have barreled through the cleans as well. Been over-pacing a lot lately, underestimating my abilities. No more of that crap.
B) 4:14, all UB
C) Done
Nice work completing the workout, lets see you trust your fitness in the Open!
Agreed!
One session today so mixed them together
New clean and jerk PR 325#
14.4
248 reps (and I just costed once I got back to the tower I was so happy to see that improvement)
In 2014 only hit 199
HSPU/CTB/pistols
7:10
Yeah dude!!! What an awesome day!!!
session one
A. 300. 5 lb. power clean PR and 6 pounds off all time c&j
B. 365×2
C. 4:45
bike ~31 seconds
burpees kinda fast?
snatch 15/5/6 singles/2/2 singles
so close to Ruben for once 🙁
Solid day of lifting Jake!
Haha good shit bro
A. 185, 205, 225, 245, 255, 265, 275(fx3) couldn’t power clean it
B. 295, 315
C. Skipped
D. Doing later
Session 2
Gymnastics done
A. 238 reps RX. I actually did this wod a week ago with the class (coaches must do at least one WOD a week with a class) and was pissed because I got 218 reps, only 2 more than what I got 2 years ago. I toughed it out and was more aggressive this time
B. 5:12 everything UB until the 3rd round of C2B, hands started to rip.
C. Doing later
Big score Tony great work! You got a little better in a week haha
Nah, I just grew a pair lol
hahaha even better, thats just as important!
Session 1
A. 305 (PR power clean)
B. 310
C. 4:57 went all out on the bike, paced the burpees and 15/15 on snatches.
D. ✔️
Sessio 2
NOT YET COMPLETED
Solid job on the Power Clean PR!
PC&J: 290, kept trying 305 but couldn’t quite catch it
30s: 4:40
https://youtu.be/mNDvqWLEPnM
Accessory: done
14.4:
BW Metcon:
Accessory:
M/21/176/SouthCen
What did you get?
Sorry bro getting used to a night session to simulate what will happen on Friday. I got 217
PM session
14.4 193 reps RX
Rest
3x
10 shspu
15c2b
20 pistols
Everything unbroken
3:42
Core done