2014-03-14 Friday | KB Complex

CrossFit Open Workout 14.3

Extended Warm Up:

1a) 20-30 seconds of first tib mobility drill
1b) 3x10 one arm dumbbell row
2a) 5x1 shoulder press
2b) 5x40 second hollow body or 30 hollow body rocks

Workout Of The Day:

Kettlebell Complex

Grab a pair of kettlebells you can strictly press 6-8 times after one clean, and pyramid the press while keeping the reps in the rest of the drills at one.  Starting with a single, add a rep to your press every set until you can no longer go up without compromizing form.  Then work back down to one.  Your sets might look like this:

1 clean + 1 press + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 5 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 1 press  + 1 squat + 1 renegade row per arm

This is just an example; you might go up as high as six or hit the wall at four.

The rest periods between sets are up to you.  Short, long, or anything in between—you will get stronger no matter what, although for different reasons.

If you aren't competing in the CrossFit Open, then pop out 100 snappy swings in sets of 10-20, and you are done for today.

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