Competitive Saturday 2-7-15

Prep Work
Team stretch

Workout of the Day
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 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10-foot target/14 lbs to 9-foot target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

Rest until fully recovered, and then…

C.
Every minute, on the minute, for 12 minutes:
Minute 1 – Banded good mornings x 8 reps @ 2012
Minute 2 – L-Seated Legless Rope Climb x 1 ascent
Minute 3 – Strict toes to bar x 15 reps

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

For 24 minutes at Moderate Intensity:
Heavy Sled Push (30-45 second effort)
Run 400 Meters
Heavy Sled Pull (30-45 second effort)
30 Push-Ups

Cool Down
Mobility
Post results

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