Post 14.2
Saturday March 8th, 2013
Prehab:
Scap Push ups and Circles x15 each
Super Rack Stretch
Keg Drill
Warm up:
2 min Jump Rope
-then-
50′ Bear crawl
50′ Crab walk
6 Inch worms with push ups
6 Ring Dip Negatives (up fast, lower down for 5 sec)
Strength:
15 mins to establish 3 RM Bench Press
Notes: Focus on driving into the floor with your feet. Do not round shoulders forward at the top of the movement- keep the lats engaged and scapula retracted. Use spotters!
Partner Conditioning:
Teams of 2 Complete
20 synchronized plate burpees (45/25)
50’ Synchronized OH Plate Walking Lunge
6 Rope Climbs
40 Deadlifts (205/135)
20 Handstand Pushups
6 Muscle Ups
30 Deadlifts
15 HSPU
6 Muscle Ups
20 Deadlifts
10 HSPU
6 Muscle Ups
20 Synchronized Burpee Plate Pickups
50’ Synchronized OH Plate Walking Lunges
-22 min time cap-
Notes: 1 Partner Works at a time (except on synchronized portions). Ideally each team will have one setup for each movement, so try to partner up with someone of similar abilities. Scale HSPU as needed- add abmats to decrease ROM or piked pushups over box. Scale for MU is bar muscle ups with a band or jumping bar muscle ups.
Cool Down:
Light 400 m jog
Posterior Chain Flossing x1′
Swan Stretch x1′
Pigeon Stretch x1′
13 doing work
As many of you found out the hard way after 14.2 , tearing your hands is awful. It not only hurts, but affects your performance mid workout and also will impair your training for the following 5-7 days. Here is a great article on hand care specifically for the crossfit athlete:
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