WOD 131223

Looks like Outlaw is starting a new cycle preparing for the Crossfit Open -- thus the 2014 Crossfit Games Season is officially started for those of us planning on competing this year. I highly encourage it for athletes at any level. Over the next ten weeks we will basically be in pre-season mode. This, just like a football or basketball team in pre-season, will involve much more actually playing the sport (think scrimmaging), especially in relation to the Open style workouts.

The beauty of getting ready for the Open is that there is not an exponential amount of things to prepare for. As a matter of fact there have only been fourteen total movements used in the last three years. This, in comparison to the eight billion movements used in the last three Games, makes preparation at least a little easier.

Warmup

mobility
400m run
2 rounds
  10 KBS (1 sec hold at the top)
  5 HSPU
  3 bar muscle-ups
pvc shoulder mobility / Burgener warmup

Oly

1) 15 minutes to establish a max 2-position snatch (high hang, floor)
2) Every 45secs for 3 minutes: 2-position snatch (high, floor) @85% of max from #1

Strength/Skill

1) 3X3/6 FS/BS @ 85% (of 1RM FS)
2a) 3xME unbroken C2B pull-ups, rest 60secs
2b) 3x20 (steps) OH walking lunge 45/25# plate, rest 60secs

** remember to treat (2a) and (2b) above as a set that is performed 3 times

Conditioning

5 rounds for time
  15 burpees (as fast as possible)
  20 unbroken wall-balls 20/14# ball**
  rest 1:00 in between each round

** can sub db thrusters with 25# dumbells for wallballs