Tuesday

A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips
Rest exactly 3 minutes, and then…
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders

Wednesday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
When the running clock hits 10:00, Rest exactly 2 min
At 12:00 perform in 5 min AMRAP the following…
12 Chest-to-Bar Pull-Ups
Run 1 Lap

Day 2 Regional Events Announced.
CrossFit Games Update: April 29, 2014 - [video]

Wednesday

A.
Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets
D.
On the minute, every minute, for 12 minutes:
275/185. Deadlift x 5 reps
Burpees x 5 reps
PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 275 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.

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Wednesday

 Good Luck to Mitch and Dakota in the Open

A.
Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed
B.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets
C.
3 Rounds
Run 1 Lap
12 Toes-to-Bar
10 Alternating Pistols
5 Dead Lift 255/ 165

Friday

 

Build to today’s heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)
B.
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from the beginning of the cycle – December 30.
C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups
Rest exactly 2 minutes, and then…
D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

 

Wednesday

A.
Five sets for times of:
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

W.O.D.
Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

 "Behind the Games: 2013" Part One preview - video [ipod] [mov] [HD mov]

Wednesday

Strength
Push Press 5 3 3 2 2
Split Jerk 2 2 1 1

W.O.D.
Run 1 Mile or Row 2k
10 Power Cleans (165/115)
20 Pistols
20 Ring Dips
10 Box Jumps (30/24")
Run 1 Lap

*25 minute time cap