WOD: Friday, February 28, 2014

Please check out the 14.1 Movement Standards for tomorrow's workout.

If you are competing on Saturday, the forecast calls for rain so we will be limited on space. Please reserve a spot here. Please also volunteer to judge during at least one time slot if you are an experienced CrossFitter and feel comfortable with this responsibility.

Registered Open athletes, if you would like to do the workout during the Friday morning classes (6, 7, or 8 a.m.) please let me know on our Facebook private group page.

(A) Double Under Practice

  • Cadence for Single Unders
  • Controlling your rope -> Speeding up and down for singles
  • Double Under attempts and practice

(B) Quad Snatch Stretch and Quad Snatch Drills (emphasis on Power Snatches)

(C) Ground to Overhead Practice

  • 2x5 Snatches 75/55
  • 1x10 Snatches 75/55
  • 1x15 Clean and Jerkes 75/55

(D) Movement Review

  • Athletes and judges officially competing/judging today must demonstrate full understanding of movement standards and judging standards to head judge

(E) 14.1

AMRAP in 10 Minutes of

  • 30 Double Unders (Non-Open athletes may scale to x2 Single Unders)
  • 15 Power Snatches (Ground to Overhead) 75/55

Open athletes competing on Saturday:

AMRAP in 3 Minutes of

  • 30 Double Unders
  • 15 Power Snatches @ 70-80% intensity (do not redline it!)

(F) If it's not raining, 5x100m runs (keep it just under a sprint) followed by 800m jog

(G) Mobility and Soft Tissue Work

Amanda. Goblet Squats. Photo by Rafael Vega