Saturday, March 4 – Open Workout 14.2
Friday, March 7 – Class
March 6, 2014Saturday, March 4 – Class
March 7, 2014Warm-Up
1 round of 10 Arm Circles/direction
2 rounds of 10 Spider Lunges + 10 Overhead Band Pull Aparts
1 round of 10 Hanging Scap Retractions on the Rings
2 rounds of 10 Cross-Body Spider Lunges + 10 Band Pull Aparts
1 round of 10 Hanging Scap Retractions on the Rings
2 rounds of 10 PVC Dislocates + 10 PVC OHS Squats
1 rounds of 10 Plank-to-Squat
then, if time,
Choose one Mobility exercise from Friday’s Mobility & Prep work to repeat as needed
Open Workout 14.2
Working in 3 minute blocks for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 OHS, 95 / 65 lb.
12 C2B pull-ups
From 6:00-9:00
2 rounds of:
14 OHS, 95 / 65 lb.
14 C2B pull-ups
Continue to increase the OHS and C2B Pull-Ups by 2 reps during each 3min round until failure.
Standards (courtesy of the CF Games website):
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minute mark before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minute mark before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc. Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
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Man, I thought I was going to start slacking again after the open but this is two weeks in a row of workouts that I feel like a little focused effort would go a long way. May end up repeating these in a few months after some work on DUs for last week and anything involving shoulder stability for today!
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First 20 reps down in less than a minute. Next set I could barely lock out my arms for the OHS and took 2 minutes to do 6 reps. Hitting the wall after such an unexpectedly good first round of squats was surprising and I don’t think it would take much to improve and get into another 3 minutes!
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I’m out until next Saturday, though, so here’s hoping 14.3 is a workout I can do jet lagged after a week of no exercise and poor eating! Odds of that are… not great.
Nice job Dray!! We’ll miss you this week. Hotel room workouts and chicken caesar salads, you’ll be fine!
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Awesome job everyone! It was so fun to watch everyone push themselves. The energy was amazing!!
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I wasn’t sure if I could OHS 63#, since the most I’ve ever done is 45#. I gave it my all but my left shoulder was hurting and I just couldn’t stabilize the weight, so no reps for me on 14.2. I was bummed out not to get a rep, because my goal was to get at least 1 rep on all workouts this Open, but that’s okay. I identified a weakness that I will work on over the next year and will make me a better athlete. Not as exciting as last week, but I’m still proud of myself for trying. Plus, I worked on DUs a little (preparation for next year’s Open!) and managed to do a DU, singles, and another DU!