Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller
and then …
Two sets of:
100 Foot Sandbag or Wallball Bearhug Carry
50 Single Unders
10 Medball Slams
5 Medball Cleans
Followed by…
Three sets of:
10 Box Jump or Step Overs (24/20″ – Open Style Step Down)
Rest 30-45 seconds between sets
A.
Three sets of:
Press in Split – Behind the Neck x 3 reps
Rest as needed
and then …
Every 2:30, for 15 minutes (6 sets of):
3 Power or Split Jerks @ 65%
B.
Three sets of:
Kettlebell Front Rack Split Squats x 10 reps per leg
Rest 2 minutes
C.
Ring Muscle-Up Prep for Conditioning
Three sets of:
Cast Swings + Large Ring Swing
Rest as needed
followed by …
Three sets of:
Pop Swing + Peekaboo Swing
Rest as needed
D.
“CrossFit Games Open Event 23.1 & 14.4”
35-54:
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing on Concept 2
50 Toes to Bars
40 Wall Ball Shots (20/14lbs to 10/9′)
30 Power Cleans (135/95lbs)
20 Muscle-Ups
55+:
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing on Concept 2
50 Toes to Bars
40 Wall Ball Shots (20/10lbs to 9′)
30 Power Cleans (115/65lbs)
20 Muscle-Ups
E.
Three sets of:
10 Dumbbell Overhead Tricep Extensions (each arm)
45 Second Side Plank (each side)
Rest as needed
Cooldown
5-10 minutes of Reverse Sled Drag @ light weight
General Training Notes:
Power or Split Jerk Focus: Prep that movement pattern with some behind the neck pressing in the split position. Set your feet up in the ideal split jerk receiving position and with LIGHT weight press from behind the neck. This drill eliminates the need to get your head out of the way for your jerk and, instead, allows you to just press the barbell overhead into your strong receving position. If you experience any pain with this drill then do from the front rack.
Conditioning: Open repeat Wednesdays 🙂 Gear your mind up for this fun one. I am not going to lie – I think thistop 5 most favorite Open workout of all time. It has such a classic CrossFit feel to it! Make sure you go back to last year to see what your score was so you can compare with today’s session. Aim to hit the row at a pace you’d set for a 1.5k, give or take. Have strong breathe here so you don’t spike your heart rate up (also make sure you are really, really warmed up). After that you’ll chip away at the toes to bar – we recommend 4-5 sets to get the 50 reps (or more breaks if this isn’t a strong movement for you – just keep the breaks very short). Onto your wall balls. Can you keep those to 2 or 3 sets? You’ll then move into your power cleans where singles are going to be your best friend. That takes us to the meat of the workout and the separator for most athletes. Aim to finish the muscle ups in as few sets as possible or, for most of you, it will be about accumulating as many reps as possible here. If you do end up finishing the muscle-ups then it is FULL SEND on the row!
If you are not interested in doing the Open OR you have less than 2 ring muscle-ups then you may elect to scale this and do burpee pull-ups instead in order to keep the stimulus of this workout.