Saturday, 29 March 2014

Coaching Roundtable CrossFit Open 14.5:  Tips & Advice - Tabata Times

WARM UP / MOVEMENT PREP
1,000m Row @ 60%
5 Thrusters, 85/60#
10 Double Unders
500m Row @ 75%
5 Thrusters, 95/65#
10 Double Unders
250m Row @ 85%
5 Thrusters, 105/70#
10 Double Unders
250m Row @ 90%
5 Thrusters, 115/75#
10 Double Unders

MOBILITY
10 minutes MAXIMUM – Athlete's choice of Overhead Position, Front Rack Position, and Squat Position mobility drills. 

*** Start Open 14.5 no more than 3-5 minutes after completing Warm Up, Movement Prep, & Mobility; recover completely but do not allow yourself to get cold.

CONDITIONING
21-18-15-12-9-6-3 reps for time:
Thrusters, 95/65#
Bar Facing Burpees


*** Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.5 at the Yokota Samurai Fitness Center's Cross Training side of the Annex on Saturday, March 29nd from 8:30 am to 11:30 am.  Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.  We plan to keep judging until everyone is done.  Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.  EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout.  If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com.  Please be on time and have a waiver on file! 3, 2, 1, Go! ***

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