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Friday 02.28.14

14-1WorkoutBlock

First off, if you haven't yet, read this and watch this (the good stuff starts at about 29:00).


Pre-hab/Skill

A1. Low-amplitude lateral box jumps (DEMO), bounding, 3x12 each way
A2. Bent-over reverse flies (DEMO), 3x15
A3. MB front rotational scoop toss (DEMO), 3x10 each

101 & 201

"14.1 Prep"

A. EMOM x8: 1 power snatch, build to no heavier than 80% 1RM
B. Power snatch, 3x5-10 @ 75/55 (55+: 65/45)

Notes: Use a 2.5 minute clock on B. If the prescribed weights represent a small percentage of you max, do the upper limit. If the weights are more on the challenging end for you, stick with the lower limit. Practice getting into a groove with these and stringing them together, touch-n-go. Do both muscle snatches, power snatches, and transitioning from one to the other within the same set. I predict that shoulder fatigue will be a limiter here so even if you're very strong and start off with muscle snatches, you may want to switch to power snatches sooner rather than later so as to not fatigue your shoulders more than necessary.

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3 minute AMRAP:
30 double unders
15 power snatches (ground-to-overhead), 75/55 (55+: 65/45)

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5 minutes rest

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3 minute AMRAP:
30 double unders
15 power snatches (ground-to-overhead), 75/55 (55+: 65/45)

Notes: Depending on who you are, you may want to modify this and make the AMRAPs a little longer actually. Reason being, for someone that's plenty strong and in good shape, this workout isn't going to wreck you and in fact, you could probably do it in it's entirety Friday, then be fully recovered and do it again Saturday (maybe not but close). That being said, if you fall into that category and want to go farther "down the hole" so you know what it'll feel like when it really starts to burn so as to develop a better strategy for Saturday, feel free. However, if everything about this workout looks challenging for you, stick with the prescribed AMRAPs so you get a good understanding of what it'll feel like, but so it won't destroy you going into Saturday.


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