Mon 1-5-15

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps

*Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU.

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

STOP AFTER THE ROUND OF 18! If you successfully complete the round of 18, please pat yourself on the back and know that you will be in a good spot to gut it out strong in the round of 20s should this event pop up in 2015. DO NOT go for more just for the sake of comparison – I don’t want the additional volume to jeopardize training for the rest of the week.

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3 thoughts on “Mon 1-5-15

  1. A) 225 – first 4 rounds at 1 red plate deficit. Last 4 regular.

    B) 185-205-215-225-205

    C) 8+6, 10+4+1, 6+2+2+1+1, 6+1+1+2 @ 145

    D) 3 pull-ups short of finishing the 12s. Could have (and should have) finished of I pushed a little. All OHS unbroken, clean grip, and easy.

  2. A. 275 across, HSPU were 4-4-3-2-1-2-2-2. These went away fast.
    B. 185-225-235-245-225
    C. 11 (trusting Ian, I thought I got more) / 11 / 10 / 10
    D. 122, 6 OHS on the second set of OHS in the 14’s. A couple reps short of last year but…well…see A-C

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