Mar 7 2014 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
 | dmac@mtmcrossfit.com
 | (330) 620-5128
              

Mar 7 2014

Mar 7 2014

Friday Night Lights kicks off tonight at 7:30PM. $10 gets you into this intense workout that’s scalable for all athletes and accomodates everyone from novice to experienced athletes!

Free Class Saturday at 11AM Come see what all they hype is about while getting a fantastic workout and starting your journey to fitness!

Without actually doing the WOD, 14.2 might be my favorite Open WOD ever. This is a technically demanding workout that is not only surprising because of its format but also because of when it was dropped in The Open competition. This is the first time we’ve seen overhead squats since 2011 and the first time we’ve seen C2B Pull Ups before the 5th week. This is sure to shuffle people around the leaderboard!

For the OHS: Long, relaxed, unbroken sets are going to be key here. Make sure to work your pre-WOD mobility – Shoulder Mob, foam rolling, hip and ankle mob – so that you can take these squats in stride without wasting much effort. For experienced athletes these 95/65lb squats won’t be anything more than bothersome. Make sure you understand what an open hip is at the top of the rep! Camille missed at least 3 reps for not standing up all the way.

On the C2B Pull Ups: Finding a rep scheme that works for each segment is KEY. go too long in the early rounds and you’ll end up dying out like Camille did. But, take too much time and you’ll miss moving on to the next window. Hand prep will be a big todo so you don’t tear along with making sure your grip is warmed up.

Finally: Any chance you get to lower your arms and move the blood around – Take it! Think about how much your hands will be overhead. It’s basically the entire workout. Take a cue from our climbing friends and drop your hands below your heart to keep the blood flowing and your forearms loose.

Good Luck!

WOD
Workout 14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

This workout isn’t as confusing as it seems. You’ll start off with a 3 min window to complete the first 2 rounds of 10 OHS and 10 C2B Pull Ups. If you complete the work you will stop and rest till the end of the 3 Min. at the start of the second window you’ll add 2 reps to each part. If you complete 2 rounds of the new rep scheme in the allotted 3 min you’ll rest till the end of that time segment and continue on with an additional 2 reps added per movement.

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