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Week 52 Training: 14.07.01

A1. Front Squat Concentric: 4×3@65, 3×1@75 – @ 30×1
A2. Ring Row Concentric

Notes: For squats, set up bands. These will be banded squats. The percentage shown is the percent of your 1-RM on the bar. Band tension should add 10-15%. You will have to guesstimate, as there is no great way to measure the tension at the top of the lift (for us). On the Ring Rows, load ONLY the concentric phase of he lift. Have a partner remove and add weight to the ring row a the bottom of the movement.

B. For Time:

Row 500m
100 Double Unders
Row 400m
80 Double Unders
Row 300m
60 Double Unders
Row 200m
40 Double Unders
Row 100m
20 Double Unders

C. Not For Time:

50 GHD Situps (partition as you want/need)


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
10 comments on “14.07.01
  1. Stacy Martyak says:

    A) Done
    B) 12:58
    C) will do tonight

  2. Feliz says:

    A) done
    B) 15:59

  3. MarkB says:

    A1) 145# / 165# with narrow green bands
    A2) 40# sandbag
    B) 14:06
    C) 5×10

  4. Morgan says:

    a1) 180 / 205
    a2) done
    b) 11:45

  5. Alyson says:

    A1) 135/155
    A2) 15/30/30
    B) DNF .. on 200m
    C) 2×25

  6. Russ Laing says:

    A) 185/215
    B) done – ring rows
    C) 12:37

  7. Jason says:

    A) 205/240
    B) Done
    C) 10:32

  8. drusellers says:

    A) 195/ 225
    B) Done
    C) 12:48

  9. Kelly C says:

    A. 105/115
    B. done
    c. 14:51

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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