Friday – 103114 – FOT Prep (26/31)

Union Fitness CrossFit:

Mobility:
Sleeper Stretch (2 min/side)
Banded Cross Body Stretch (2 min/side)

CrossFit Games Open WOD 14.1

Rest precisely 10 minutes before starting:

CrossFit Games Open WOD 14.2

Mobility:
Side Lying ER – Rotator Cuff Strengthening
Bully Stretch/Smash
Forearm Smashing

Union Fitness Weightlifting:

Press in Split:
4 x 3

Clean (above knee) + Jerk:
1 x 2 + 2 @ 70%
1 x 1 + 1 @ 75%, 80%, 85%
1 x 2 + 2 @ 70%
1 x 1 + 1 @ 75%, 80%, 85%

Clean Pull (above knee) – off blocks where possible:
4 x 4 @ 100%

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 102914 – FOT Prep (24/31)

Union Fitness CrossFit:

3 Rounds, not for time:
50 Double-unders (unbroken)
5-7 Muscle-ups
30 M HS Walk

Press (in split):
3 x 5

Straight sets across.

3 Rounds for time:
21 Thrusters (95/63)
21 KB Swings (53/35)
400 M Run

Mobility:
Hip Flexor and Iliacus Smashing
Tricep and Lat Smashing

Union Fitness Weightlifting:

Power Clean and Jerk:
3 x 2 + 1 @ 80%

Power Clean + OHS:
4 x 1 + 2 @ 90% (of best snatch)

Front Squat: 
2 x 4 @ 80%
3 x 3 @ 85%

Post thoughts and results to comments and beyond the whiteboard.

Tuesday – 102814 – FOT Prep (23/31)

Union Fitness CrossFit:

“Fat Rabbits”

For the following 8 rounds of work, you will be partnered up with another athlete of comparable work capacity. In round one, partner A will be given a 2 rep lead before partner B begins. For the second round of the first cycle, partner B will get the 2 rep lead. In cycle two (the second four rounds), alternate the order so that partner B starts with the 2 rep lead.  Time is irrelevant, competition is all the matters. If you start with the 2 rep lead, you better fight to preserve it with all your might. If you start behind by 2 reps, you better do everything in your power to close that gap and pull ahead.

To be clear, there is a one minute rest period between rounds, and a two minute rest period to set up for the subsequent cycle of work.

2 Rounds:
10 Deadlifts (315/223)
30 Pistols (alternating)

2 Rounds:
8 Power Cleans (225/163)
5 Bar Muscle-ups

2 Rounds:
6 Back Squats (315/223)
18 HSPU (4″)

2 Rounds:
4 Push Press (225/163)
18 TTB

Union Fitness Weightlifting:

Sots Press:
3 x 3

Snatch (power pos.):
2 x 3 @ 70%
1 x 2 @ 75%

Snatch (above knee):
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%

Snatch Pulls (above knee):
2 x 4 @ 90%
2 x 4 @ 95%

Post thoughts and results to comments and beyond the whiteboard.

Monday – 102714 – FOT Prep (22/31)

Union Fitness CrossFit:

Where Possible:

For time:
20 WB Shots (12′)
30 SDHP (95/63)
40 Box Jumps (24/20)
30 Push Press (95/63)
20 Cal Row

Aim for sub 4:30.

PM:

10 Minutes:
Snatch Prep

Rest 3 minutes.

3.5 Minutes:
Establish 1 RM Snatch

8 Minutes:
Clean Prep

Rest 3 Minutes.

3.5 Minutes:
Establish 2 RM Clean

6 Minutes: 
Jerk Prep

Rest 3 Minutes.

3.5 Minutes:
Establish 3 RM Jerk

For time:
20 WB Shots (12′)
30 SDHP (95/63)
40 Box Jumps (24/20)
30 Push Press (95/63)
20 Cal Row

– This is not a typo.

Union Fitness Weightlifting:

Power Clean (above knee):
4 x 3 @ 80%

Snatch Balance:
1 x 3 @ 80%
1 x 2 @ 85%
3 x 1 @ 90%

Back Squat:
1 x 5 @ 75%
2 x 5 @ 80%
2 x 5 @ 85%
1 x 5 @ 75%

Post thoughts and results to comments and beyond the whiteboard.

Friday – 102414 – FOT Prep (19/31)

Union Fitness CrossFit:

Mobility: 
10 Minutes – lower body
10 Minutes – upper body

Choose exercises that are appropriate to your needs. Do not work alone. Partner with somebody who can help keep you on task and focused.

EMOM – 7 Minutes:
6 Thrusters (165/108)

After the last few days, this is going to be a challenging bit of work. As with any situation, but in particular, those in which your body is already fatigued, the more efficiently you can move, the better you’ll be.

Be mindful of where you drive from – about 85% of the way up. Be mindful of where your weight is and where it is going – we want to move in a vertical a line as possible. Be mindful of how you bring a bar down for the following rep – shoot the elbows through to a legitimate rack position, let the weight guide you, not smash you down into the squat.

Mobility:
Lacrosse Ball Snow Angels – 25 total reps

Union Fitness Weightlifting:

Drop Snatch:
3 x 3

Snatch (from power pos.):
3 x 3 @ 70%
1 x 2 @ 75%

Snatch (from above knee):
1 x 2 @ 70%
1 x 2 @ 75%
3 x 1 @ 80%
1 x 1 @ 85%

Snatch Pulls:
2 x 4 @ 90%
3 x 2 @ 100%

Post thoughts and results to comments and beyond the whiteboard.