Part I: WARMUP
Complete 3 Rounds
2 Minute AMRAP
20 Hops Over Dumbbell
8 to 12 Alternating Cossack Squat
8 to 12 Banded Press w/ 2″ Pause Overhead
Rest 1 Minute
Then,
Barbell Cycling Warm-up
Part II: CONDITIONING
From CROSSFIT STAMFORD VAULT
“Headache” – Last performed 11/20/12 & 2/29/13
15 Minute AMRAP
4 Power Cleans 155/105
8 Chest to Bar Pull-ups*
12 Wall Balls 20/14
*May Substitute Pull-ups for Kettlebell Swings
2012 Top Scores
https://crossfitstamford.
com/2012/11/19/tuesday-11-20-12-cfs-open-wod-4-headache/ (Coach Kyle – 202)
2013 Top Scores
https://crossfitstamford.
com/2013/02/28/friday-2-29-13-wod-headache/
Part III: Stretch
OLYMPIC WORKOUT
PART I – Eight Minutes to Establish a Challenging:
3 to 4 Tempo Reverse Lunges (32X1) + 2 Jerk Balances
*Warmup, balance and coordination.
PART II – Every 90″ for Six Minutes (4 Sets)
(1 Jerk Dip + 1 Pause Push Press) x 2
**The intent of this complex is to develop a strong and balanced dip and drive.
PART III – Every 90″ for Six Minutes (4 Sets):
1 Pause Push Press + 1 Pause Power Jerk + 1 Power Jerk
***The intent of this complex is to develop an aggressive and complete drive with heavier weights.
PART IV – Every 90” for 7:30 (5 Sets)
1 Pause Behind the Neck Split Jerk + 1 Split Jerk