GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Power Clean Drills:
Front Squat 5
1st Pull+Shrug 5
Muscle Clean 5
Power Clean 5
WARM UP
0-10 minutes
40 Banded Leg Curls
40 Banded Hip Flexors
20 Alternating Lunges
10 RDL
* empty barbell or light weight
40 Banded Hip Flexors
20 Alternating Lunges
10 RDL
* empty barbell or light weight
Accumulate 90 seconds in bottom of perfect squat
STRENGTH/SKILL
10-30 minutes
Front Squat Cluster (1 X 3)
* Working sets start at 60%, and add 10% after each set for 5 sets at 3 reps. Goal is last 2 sets at 90%+. Record highest weight used for last set.
* Rerack weight with 20 second rest between each rep
* Rest 2 minutes after each set
* These should be tough, and you will need a spotter for each rep
* Newer athletes work a 5X5
* Rerack weight with 20 second rest between each rep
* Rest 2 minutes after each set
* These should be tough, and you will need a spotter for each rep
* Newer athletes work a 5X5
METABOLIC CONDITIONING
30-50 minutes
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
* Masters: 65lbs
* If unable to perform muscle ups, 20 push press at weight used for cleans
* If unable to perform muscle ups, 20 push press at weight used for cleans
ACCESSORY
50-100 Banded Good Mornings
Weighted Sit Ups 3 x 10-15
Weighted Sit Ups 3 x 10-15