What’s On Tap – Tips for 14.3 and Next Week’s Programming

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What's On Tap - Tips for 14.3 and Next Week's Programming

What’s On Tap – Tips for 14.3 and Next Week’s Programming

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Reebok CrossFit Games Open 14.3

Alright! Many of you have already completed this WOD. Let me start off this tip with the following: UNLESS YOU ARE CLOSE TO QUALIFYING FOR REGIONALS AND YOU ROYALLY MESSED UP THE APPLICATION OF YOUR STRATEGY, DO NOT REPEAT THIS WOD. There is great potential to really injury yourself. The low back is going to be sore and fatigued even if you were able to maintain midline stabilization for every single rep. My glutes and hamstrings are ridiculously on fire today, this is a good thing, but it would mean that they would not be ready to attack this WOD again soon and it would push the stress to the back.

If you have not yet completed the WOD, here are some quick tips:

1. Don’t go out too fast. Find a good rhythm that allows you to go from bar to box and box to bar with no rest. The rest is built in with you loading the plates as the load increases.

2. If you need to drop to fast singles b/c the weight is too heavy to link touch and go reps, then you need to stay right over your bar take one quick breath and get back into position and lift.

3. As you are warming up, determine which provides greater economy: step ups or box jumps. I am a believer that step ups are going to allow a faster/more consistent pace for the LONG TERM of this WOD. There are some exceptions like Dave Young. A 24″ box jump is a large step up for him and he is a good box jumper.

4. BRACE, BRACE, BRACE – If you cannot do this well, your back will not like you for the rest of the weekend.

That’s it! Good luck and push onward!

PROGRAMMING

Saturday 3/15

1. Recovery WOD complete for time
Run 1 mile
5 rounds of:
20 Push ups
20 OH Walking Lunges, 45/25
Run 1 mile

rest 10-20 minutes (mobilize)

2. Back Squat – 6×2 (work up to a challenging 2 and then hold for a total of 6 sets)

Sunday 3/16

1. AMRAP 4
5 STO, 115/75
5 Knee to elbows

8 minutes

AMRAP 4
5 Thruster, 95/65
5 Burpees

rest 8 minutes

AMRAP 4
5 STO, 115/75
5 KTE’s

rest 8 minutes

AMRAP 4
5 Thruster, 95/65
5 Burpees

Monday 3/17 (WEAR GREEN)

TEST Day

1. Max Pull ups
2. Max Push ups
3. 1:00 Sit ups
4. Tabata Squats

Skill: Grease the muscle up groove

Tuesday 3/18

1. Front Squat – 6×2 (work up to a challenging double and complete a total of 6 sets at that weight)

–Dips perform sets of 3-5 reps (AHAP) between each set of front squat

notes:
Be sure to give yourself adequate rest after the dips before your next set of front squat.

Wednesday 3/19

1. Row 500m (max effort)
rest the amount of time it took to complete 500m
2. Row 1000m (max effort)
rest the amount of time it took to complete 1000m
3. Row 1500m (max effort)
rest the amount of time it took to complete 1500m
4. Run 1500m (max effort)

Skill: Grease the muscle up groove

Thursday 3/20

1. EMOM 10 – Snatch 1-2 reps (work up to AHAP)

2. AMRAP 12
5 DB Shoulder Press, 40/20
10 AbMat sit ups
15 Double unders

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