Thursday 220218

45:00 @ 6: 

Assault Bike 1000m 

90/90 Breathing w/Hip Lift, 2x5 Reps 

50-100 Double Unders

Quadruped Thoracic Rotations, 10/side 

Row 500m 

Jefferson Curl 2x5 Reps 

During the Open, Thursdays will be an aerobic maintenance and recovery day. An alternative workout for those not interested in the active recovery WOD/Prehab will be posted as well. The recovery WOD would be good for any of you, even those who are not doing the Open.

A) Clean Pull + Clean + Jerk


Athletes with an established 1RM should start at 70% of 1RM. From there, build by feel, but the task is to make 10 quality lifts, NOT to hit a max. 

B) CrossFit Games Open Workout 14.4

AMRAP 14: 

60 Calorie Row 

50 Toes-to-Bar 

40 Wall Ball, 20# to 10'/14# to 9' 

30 Cleans, 135#/95# 

20 Muscle-Ups 

GEAR: 2.5

Thursday 150218

Back Squat


Build over the first three sets to a challenging but submaximal weight, leaving two reps in the tank with good form. Use 90% of that set for the fourth set.

10-20-30 For Time: 

One Legged Squat, alternating 

Hang Power Clean & Jerk, 95#/65# 

Chest-to-Bar Pullup 

TIMECAP: 12:00 


Extra Work:

3 Sets: 

5-10 Strict Pullups 

10 Half Kneeling Landmine Lateral Raise/side 

10 Split Stance Romanian Deadlifts/side