14/08/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

:30 second Jump Rope

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Down Dog Calf Gas Pedals

10 Down Dog Toe Touches

Specific Barbell Prep

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

Then..

3-5 Sets Building

1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach 70% for first working set

Weightlifting

Snatch Complex

Every 2:00 x 7 Sets

Power Snatch

Rest 10 seconds

Squat Snatch

Starting @ 70% of 1RM Snatch and building to a heavy for the day.

Workout of the Day

"CrossFit Open 14.1"

10:00 AMRAP

30 Double‑Unders

15 Power Snatches

Barbell: 35/25kg

Stimulus and Objectives

Score: Total Reps

Barbell: 35/25kg

Goal: 5+ Rounds (225+ reps)

Stimulus: Classic Open Test / Light Barbell Cycling & Jump Rope Efficiency

RPE: 9/10

Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.

Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset

Level 1:

10:00 AMRAP

30 Single‑Unders

15 Hang Power Snatches

Barbell: 20/15kg

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3-4 Sets: For Quality

8-10 Cuban Rotations

:15/:15 Iso Calf Raise Wall Push

8-10 Snatch Grip Bent Rows