Saturday 2.14.2015

"FITNESS" & "PERFORMANCE"

In teams of 5, relay through to complete 4 sets each of:30/25 Calorie Row20 Wall Balls15 Chest-to-Bar Pull-Ups10 Power Cleans (135/95 lbs) or Dumbbell Ground to OverheadTeams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

"COMPETITION"

A. Warm-up as if you are approaching an Open event and you MUST perform at your absolute peak. It is important to understand what your routine will be – how you will get your body and mind prepared to give your full effort.B. CrossFit Games Open 14.4Complete as many rounds and repetitions as possible in 14 minutes of:60 Calorie Row50 Toes to Bar40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)30 Power Cleans (135/95 lbs)20 Muscle-UpsRest until fully recovered, and then…C. Every minute, on the minute, for 12 minutes:Minute 1 – Weighted GHD Hip Extension x 8 reps @ 2012Minute 2 – L-Seated Legless Rope Climb x 1 ascentMinute 3 – GHD Sit-Ups x 15 reps

"ENDURANCE"

60 Minute AirDyne @70% (steady wattage throughout)Every 5 minutes, get off and perform 2 Turkish Get Ups w/each arm (moderate load)