Events for December 2022

Friday, February 28 – Class
February 27, 2014
Saturday, March 1 – Class
February 28, 2014

Optional* Pre-Hab/Re-Hab
Tube-Resisted Shoulder Series
1 x 15 Internal Rotation Scap Touches/side
1 x 15 External Rotation Reverse Pitches/side
1 x 15 Powell Raise/side (with DB, or standing using the resistance tube)
* to be performed only by those who arrive 30min or more before their heat time

14.1 Warm-Up
2 x 10 Arm Circles/direction, 10 Squats, 10 Spider Lunges, 5 Push-Ups
then,
100 Single Skips
then,
2 x 10 OH Band Pull-Aparts, 10 Lunge & Twist, 10 Cross-Body Spider Lunges, 5 Dive Bomber Push-Ups,
then,
50 Jumping Jacks
then,
1 x 10 Band Pull-Aparts, 10 Over-Under Scap Touches, 10 Down-dog Calf Raises/side*
* plank position, hips high, one foot on top of the other, raising and lowering the bottom foot
then,
20 Double Unders

Snatch Prep
One time through, at working weight (55/75) of
2 Pause Snatch Extension + 3 Hang Snatch Hi-Pull + 4 Power Snatch

Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches (M=75lb; W=55lb)*
* as prescribed, this is actually a ground-to-overhead movement, including not only power snatch but also power clean and jerk

Standards (courtesy of the CF Games website):
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

0 Comments

  1. Bill B says:

    Good luck everyone!

  2. Dray says:

    Awesomeeee day, can’t wait for 14.2! Way to go everyone, this was rough but very inspiring to see people pushing so hard!

  3. Katie says:

    I was kind of tired as this started and wasn’t so sure how it would go. I got a couple, then tripped up and called Coach Steph over because I knew I needed her. With her coaching I started to do better, and with every DU I got I was more and more confident! Man, when I finished those 30 DUs, I was so freaking pumped!!!! DUs have REALLY been frustrating me over the past year because I just couldn’t get them — I had basically given up. But yesterday something clicked. You won’t keep me down, DUs!!!!!

    And then C&Js — it’s amazing how tired all those DU attempts made me! I just listened to Steph and all my cheerleaders and tried to keep getting back on the bar. I freaked everyone out by accidentally doing a no-rep C&J from the hang (that’s what I’m used to!), but luckily I was able to get the bar locked out on my 15th rep just as the last second ticked down.

    Thank you so much to Dave E. for being an awesome judge, and to Coach Steph for her kick-butt coaching skills. And thanks to everyone cheering — I heard you, and it made me keep going and do so much more than I ever thought possible!!!

    Today I am sore.