Today we wrap up another CrossFit Games Open season and kick off a new cycle. This cycle will be a basic progressive strength cycle based around the back squat, deadlift and strict press. The back squat will be at the core of this cycle so be sure to get your squats in each week. You will also see more of the benchmark WODs, more work on tires, ropes, atlas stones and sledge hammers, more running and getting outside. In other words, we’re going to CrossFit!
Back Squat 3 x 5 @ 70%-75% of 1 RM
Then spend 2 min on each side of the following stretch:
This 5th and final WOD is going to be a long one! Do not come out of the gate too fast, pace yourself. It is A LOT of thrusters and burpees.
Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
Bar facing burpees
Tonight the 5th and final Open WOD will be released live at 7:00! Go to Games.CrossFit.com to watch Crossfit Games past champions Rich Froning, Jason Khalipa, Sam Briggs, Annie Thorisdottir and Graham Holmberg get after it!
Active recovery, mobility and preparation for 14.5
Pendlay Row 5 x 3
8 min AMRAP:
Hang Power Clean (155/105)
Every time the bar touches the ground, run 100m. Score is total reps of power cleans in the 8 mins.
Then, not for time: accumulate 3 minutes in a plank hold.
More Progenex has arrived! Get it while it lasts! More Muscle, Recovery and Cocooon!
Press 5 x 3 @ 80%
Row 6 x 250m Sprints
2-3 minute recovery, as rowers allow
Score will be your slowest interval time
It’s hard to believe but this week we enter the 5th and final week of the 2014 CrossFit Games Open. If you’re competing in the Open keep yourself sharp but fresh and ready for what will surely be a tough final WOD. Don’t overdue it on any workouts this week, pay attention to what you’re eating and get plenty of sleep.
2 RM Clean
7 Min AMRAP
5 Thrusters (115/75)