Wednesday’s Workout of the Day: Breathing Work (2 minutes) Work on developing a strong breath for deadlifting! Soft Tissue Work (4 minutes) Roll the back with a foam roller and the lower legs with a lacrosse ball! Movement Prep (2 minutes) Single leg glute bridge: 8 reps on each side! Warm-up (8 minutes) In 7 […]
Read MoreWorkout of the Day
3 rounds of:
15 thrusters (95#/65) (8 goblet squats, 8 pendlay rows)
15 bar facing burpees
Strength
A. Hip thrust: 4 sets of 4 reps
B. Dumbbell row: 4 sets of 8 reps
C. Bench press: 5 sets of 10 reps at 60% of 1 rep max
D. Kettlebell swings to eye level: 4 sets of 10 reps
Workout of the Day
5 rounds of:
9 hang cleans (135#/95) (kettlebell swings)
15 push ups
21 wall balls (20#/14) (goblet squats)
Strength:
A. Weighted pull up: 3 sets of 5 reps
B. Dead Stop deadlift: 4 sets of 3 reps at 86% of 1 rep max
C. Landmine press: 4 sets of 6 reps
D. Back Squats: 1 set of 8 reps.
It’s time for the 14.4 CrossFit Games Open workout!
14.4 Workout of the Day
Review Open workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
Strength
• Black: Squat Clean: 3 sets of 2 reps. Work up to a challenging weight for 2 reps. Be sure to maintain solid technique throughout work reps. Rest 2 minutes in between sets.
• Green: Goblet Squats: 4 sets of 12 reps. Choose a challenging weight for 12 reps. Rest 2:00 minutes in between sets.
• Encourage both the black and green group to work through a mobility drill of their choice in between work sets.
Conditioning
7 Minute AMRAP of:
• 10 push-ups (use a bench or box to modify the push-up!)
• 10 box jumps (24”/20″ – complete step ups if needed!)
Continue reading for the full class breakdown!
Read MoreSkill:
Working on the Power Clean!
Workout of the Day:
10-1 Ladder of:
• Power Cleans (135#/95#) (Green: Deadlifts)
• Burpees
• Chest-to-bar Pullups (Green: Dead-hang pullups)
Continue reading for the full class breakdown!
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