Primary Training Session
Mobility & Activation
Row 500 meters @ easy pace
and then …
One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds
and finish with …
Two sets of:
Medicine Ball Hamstring Curls
x 10 reps
Russian Step Ups x 30 seconds per side
Sumo Stance Kettlebell Deadlift x 15 reps
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed
B.
CrossFit Games Open Event 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95 lbs)
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)
Rest until the running clock reaches 15:00, and then…
Ten sets of:
30 seconds of Assault Bike*
30 seconds of Max Rep Push-Ups
30 seconds rest
*Base the assault bike on feel. If you hit 14.3 hard and got deep into the workout go at 70-75% effort. If you feel good push the pace and record your calories for the bike and reps for push-ups.
Athlete Notes:
If you have never done this one, buckle up. 14.3 is going to challenge your lower back more than just about any other workout, so make sure that you are using proper positioning and control through the entire workout. Do not sacrifice form in training! We understand that in competition, not all reps may be perfect, but this is training, and we are not training to get hurt.
Your pace is largely dependent on your pulling strength and how far you anticipate getting in this workout. No matter how strong you are, remember that small sets are your friends. The crux of this workout is whether you can perform 30 deadlifts at a relatively heavy load after performing 70 lighter deadlifts. Your mindset has to contemplate that this event will not be won or lost in the rounds of 10, 15 and 20. You almost want to be a bit conservative on those rounds. Many athletes get caught up in the idea of big sets, but that may turn into a bad idea quick around the 3rd or 4th barbell. Approach your set of 10 and 15 with almost a calming pace. The set of 20 is where most of you will be intentionally breaking the deadlifts not because of the weight but because of the volume. Drop the barbell, get your shins back on and start your set right away. The set of 25 will require a little more rest between sets of deadlifts, like taking 1-3 calming breaths before picking up the barbell and the set of 30 reps is the meat of the workout. Short, quick sets here. We’d rather see you have short, quick rests versus a big set but then a lot of down time before you can pick up the barbell again. If/when you get to the set of 35 RESPECT THE WEIGHT. Get yourself nice and tight, treating this weight as like it is a much heavier load. Once you pull this weight you’ll be able to assess whether you are going for another rep right away or if you are going to drop and re-organize.
Even though the weights are the main event here, do not forget about the box jumps. Do not rush them, but make sure that you are holding a steady pace and trying to recover your breath. Finally, transition times do matter here so keep a tight set up with your barbell right next to your box.
C.
Two sets for max reps:
60 seconds of Barbell Biceps Curls (20/15 kg)
Rest 2 minutes
D.
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (left side)
Rest 2 minutes
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
50 Air Squats
40/35 Calorie Row or Ski-Erg
100-Foot Handstand Walk
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks
Running Endurance Option
Ten sets for times of:
Run 400 Meters
Rest 60 seconds
Run these 400s as quickly as possible, but without a drop off of more than 5 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 10 sets.
Rowing Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90-95% of your 2k PR Pace
Walk, jog or row lightly during the 2 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 2-minute rest period for all 5 sets.
A) 125-210
B) 97 reps (103 back in 2014 but I haven’t trained consistently since then until the last few months)
C) 25, 25
D) Complete
Consistency is back and results will follow! Keep up the good work!
That’s what I’m hoping for! I’m just going to trust the process as they say ????????
A) DL – 185, 225, 255, 275, 295
B) 10/15, 15/15, 20/15, 9 DL @ 275. Changing weights took up big chunk. Should have loaded 2 bars!! Back got tight in the 225# round. Did 10,5,5 that 3rd round.
Bike cals = 119 avg 11-12 each round
Pushups (these were bad!!!) = 127. Arms were just tired!!!
C) Done but brain had shutdown on counting curls!!! Arms were super pumped after
Back and bicep pump! ????????
a. dl: 140-170-200-220-235kg
b. 156 reps dl: 10 – 15 – 12/8 – 12/8/5 – 5s. was the conditioning and not the lower back who got me here. dl felt great even the 143kg, to bad i was a couple of reps from finishing the 143kg, wanted to make it to the last set of dl. changed my own weights.
didnt remember exactly but bike between 13-15 cals each round, and pushups around 25 each round
c.done
+ some bodybuilding to end the day.
the gyms had to close agian due to the mutated virus, but but opened this week.
Good to see you were able to get back into the gym today! Hope it stays open!
A. DL 65/80/90/102/110kg
B.111 reps I wasted a lot of time changing my load, but it was still hard
83 cals/push ups102
C. D done
in the evening I was working on the handstand hold
Need to get more efficient at switching out weights. It’s part of the sport and a skill in itself! ????????
You’re right.
A.) 175/205/235/255/275
B.) This was before my crossfit time so I’ve never done this workout. But I am happy with how it went.
164 reps, so I got 11 box jumps after the 205# bar. Game time I could definitely get a few reps at the last bar. I did 5s on the first two bars then mixed up 5s and 3s for the last three bars.
10 sets:
87 calories and 120 push ups total
C.) done
Nice work Vicky!
Thank you! I have been working out. Trying to get better at posting lol ????
Did the yesterday session. Bad day today.
– morning on back and chest
– warm up done
– clean and jerk complex up to 120k x2
– condo :
9’16
7’40
9’54
Last was not fun. Grip was dead.
Tired from yesterday?
I dont know. Sometimes happens maybe… Better tomorrow on deadlifts !
Be smart and listen to your body. If you need an extra rest day then take it
A. Deadlift *Set 1 – 8 reps @ 50% – 225 *Set 2 – 6 reps @ 60% – 275 *Set 3 – 4 reps @ 70% – 315 *Sets 4-6 – 3 reps @ 80% – 365 Rest as needed B. Complete as many rounds and reps as possible in 20 minutes of: 55/40 Calorie Assault Bike 55 Deadlifts (225/155 lbs) 55 Box Jump Overs (24″/20″) 55 Handstand Push-Ups Score = 1 + 20 DL (295 reps) Bike: 4:00 / 4:40 DL: 6×8; 1×7 / 20 Ffirst set of DL took 4 mins, second set I only had 30… Read more »
Need to stay checked in on that bike dude. With your HSPU capabilities you can be back to the box jumps
Sounds like a good day!
A 120/140/160/180/200kg B 182 reps 7 reps of boxjumps after 143kg bar DL 10 15 12/8 10/8/7(maybe should have done smaller sets) 5-5-5-5-3-3-4 that 140kg bar felt wayyyy heavier ???? goal was to try to make it to the last bar. Think i could have managed to get there if i didn’t had to change my own weights. 136cal bike Do not know my exact amount of push ups but in the first rounds it was around 30 and the last rounds around 20 C and D Done Body felt if it had a lot of volume work the last… Read more »
Big 3 days of pulling but productive 3 days of work! ????
Now look after yourself!
A.
110-133-155-165-188 kg
B.
130 Rep
DL
10/8-7/8-7-5/4-3-3-3-3-3-3-3
( Marzo 2016 133 Rep)
the bar could not be loaded by someone?
282 rep
170 Push-up
112.3 Cal
( yesterday Abike opzion very strong)
C. D.
Done ✅
In the afternoon technique hspu hswalk
Yup, the bar can be loaded by someone. Did you load yourself today?
loaded alone