Saturday, March 1 – Open Workout 14.1

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.