Saturday - 1/28/2017

REPEAT ALERT!!! Dave Castro stunned the audience with his new devilish rep scheme that he announced for 14.2 only to repeat the same workout the following year in 15.2! Watch both to see Camille Leblanc-Bazinet vs. Talyana Fortunato in 14.2 and Michelle Letendre vs. Emily Bridgers in 15.2.

 

Warm Up:

20m Lunge + Squat

Eta Banded Shoulder Protocol

10 Box Jumps (20/16)

10 PVC OH Squats

10 Ring Rows

10 Box Jumps (24/20)

10 OH Squat (45/35)

10 Pull-ups

10 Box Jumps (30/24)

5 OH Squat @ workout weight

5 Chest to Bar Pull-ups @ workout scaling

 

Metcon: CrossFit Open 14.2/15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 lb / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 lb / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 lb / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Scaled Version:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Accessory Work: Kettlebells

Athlete's Choice of mobility/structural/any kettlebell work