13.4

Friday, January 9, 2015

Fridays will be focused on Pressing and midline work for strength as well as performing Open workouts!  For Advanced this will include more work on the Jerk, as well as push press and strict press variations.  Fitness will focus more on the basic strength of strict and push press variations.

Prehab:

Theraband routine
Banded rack stretch
Lat activations
Scapula Push ups

Warm up:

Row 500 meters
15 Tuck ups
5 Press (Pause at top for 1 second)
5 Push Press
5 Push Jerk
5 Hang Clean and Jerk

Cool down:

2 rounds:
10 Xiaopeng Forwards (5 per)
10 Jefferson curls
10-15 PVC Dislocates

Fitness and Advanced Strength

20 minutes to establish 1 rep max Press and 1 rep max Push Press

*with remaining time perform 2-3 sets of 30 Arch Rocks and 30 Hollow Rocks*

Notes:  Rest as needed between attempts.  For the Press, be sure to lock those knees and squeeze your butt tight to ensure that you don’t use your legs and to create a stable foundation.  For the push press, practice a good dip/drive position before loading up too heavy.  If you have a poor front rack position, spend extra time in your warmup, cool down and active recovery time to improve that position.  For the arch/hollow rocks, focus on keeping your body extended.  If you cannot perform a full body hollow rock, with arms and legs straight, hold static for :45 seconds each.

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar

This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.

Notes:  Prescribed weight is 135/95.  55+ Masters and scaled weight is 115/65.  New athletes should scale to a deadlift plus muscle clean and push press.  Scale the Toes to bar to hanging knee raises or pike situps as needed to ensure quality movement and intensity.