2-1-21 Open 14.2

31
Jan

2-1-21 Open 14.2

Announcements

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds, 30 sec ea:

PVC Pass Throughs

PVC Overhead Squats

PVC Hollow Hold

PVC Arch Hold

PVC Straight Leg Swings (15 Seconds Each)

Warm-up (No Measure)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Weightlifting

Metcon (Weight)

On the 1:30 x 6 Sets:

1 Power Snatch

3 Overhead Squats

Warm-up

Warm-up (No Measure)

Pull Up Movement Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

1-3 Kipping Chest-to-Bar Pull-ups

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weights:

4 Overhead Squats

4 Chest to bar pull-ups

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Scaled version – same scheme

2 rounds of:

6 overhead squats (65/45 lbs)

6 chin-over-bar pull-ups

6, 8, 10, 12…

Additional information

https://games.crossfit.com/workouts/open/2015#workoutsTab2