"14.2 CrossFit Opens Workout Released + Versions for Vagabond + Coach Heather Gymnastics Tutorial on Friday"(3.7.2014)

*The 14.2 CrossFit Opens Heats will be released on Friday for all those competing on Saturday Morning at Vagabond*

*Coach Heather Dunlap will be at Vagabond on Friday to help whoever wants advice or tips for the Chest to Bar Portion during the Opens Workout. She will be at Vagabond from 430 pm to 545 pm on Friday Afternoon.*

Workout for 14.2 Versions for Saturday + Sunday

RX Division:

3 Time Limit of the following:
2 Rounds of the following:
10 Chest to Bar Pull Ups
10 Overhead Squats @ 95/65
3 Minute Time Limit of the following:
2 Rounds
12 Chest to Bar Pull Ups
12 Overhead Squats @ 95/65
+
Continue this fashion until you can no longer complete in 3 minutes.

Scaled Version: 18 Minute Time Limit
3 Minute Time Limit of the following:
2 Rounds of the following:
10 Pull-Ups or 10 Ring Rows Perfect or 10 Push Ups
10 Front Squats or 10 Goblet Squats
3 Minute Time Limit of the following:
2 Rounds of the following:
12 Pull Ups or 12 Ring Rows or 12 Push Ups
12 Front Squats or 12 Goblet Squats
+
Continue this fashion until you can no longer complete in 3 minutes.

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
sots press
handstand push ups
split jerks
row 100 meters
+
3-5 minutes of mobility
+
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Single Leg + Posterior Chain/Single Leg + Aerobic Tester(8-10 Minute Duration)
A. Close Grip Bench Press, 8 reps heavy x 3 sets, rest 2 minutes between sets.
B1. DB Split Squats @ 30×1, 6-8 reps/each x 3 sets, rest 1 minute.
B2. Back Extensions @ 30×1, 12-15 reps x 3 sets, rest 1 minute.
B3. DB Bench Tricep Extensions @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
C. 6 Minute AMRAP of the following @ moderate/pacing effort:
Row 750 Meters
AMRAP Remaining Time Goblet Squats @ 44 lbs Men/35 lbs or 26 lbs Women
B. Fitness Phase
Bend Intense +Upper Body Pull/Upper Body Push + Posterior Chain
A. Romanian Deadlift @ 30×1, 2-3 reps heavy x 3 sets, rest 2 minutes between sets.
B1. Weighted Pronated Pull Up @ 21×1, 2 reps x 4 sets, rest 1:30 between sets.
B2. Weighted Side Bridges, 18 seconds x 4 sets, rest 1:30 between sets.
C1. DB Pull-Over @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
C2. Barbell Strict Press, 4-6 reps x 4 sets, rest 1 minute.
On February 19th, we did 6-8 reps
C. Competition Phase
14.2 Opens Workout
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