The FINAL CrossFit Open Workout for 2014!!!!
14.5…..
Announced Friday 28 March at 1:00pm NZ time on live stream at www.games.crossfit.com
Skill/Strength
Deadlift
5 x 5 working to heaviest set. Focus on technique, keeping that strong neutral spine and really loading up those hammies and glutes.
WOD
14min AMRAP
14 x DU’s (or 56 x singles)
14 x sit ups
14 x press ups (keeping elbows close)
50m run (to fence)
Skill/Strength
‘Split Jerk’ Technique – tutorial then 5 x 2 off racks (for weight and/or technique)
WOD
21-15-9-6-3
Power Clean and over bar HR burpees.
NO RX weight for this WOD, but increase your weight from the set of 9′s and again for the last set of 3. Your score will be your number of Cleans ONLY and the scale will be your start and finish weight…i.e 25/40
Be strategic and smart with your weight increases and always remember, ‘it’s better to go light and get it right’, you can only get away with ‘muscling up’ the clean for so long before you will find it hard to go up in weight without really focussing on the ‘pull’ (the extension of the hips and shrug of the shoulders).
20min cut off.
SKILL
gymnastics session
WOD
FGB Style
1min per station, 4 stations, 3 rounds with 1min rest between rounds
Ring Dips
Dead lifts 80/60
Box jumps 24/20
Push Press 40/30
Strength
Overhead Squat- technique workshop then in pairs or groups, 15-20mins to work to 1rm with good form off the rack.
WOD
Buy in – 30m walking lunge (to opposite warehouse door and back) then:
5RFT
7 x power snatch 40/30
7 x OHS 40/30
40 x DU’s (or quadruple for singles – 240)
30m walking lunge to finish…time when you hit the black mats!
20min cut off
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bars
- 40 wall-ball shots, 9kg to 10-foot target/6kg to 9-foot target
- 30 cleans, 61/43kg.
- 20 muscle-ups
Strength
squat clean 5 x 3
WOD
‘Elizabeth’
Skills/Strength
We have a rule at our Box, that to do ‘kipping’ or ‘butterfly’ pull-ups in a WOD, you must be able to demonstrate 3 x dead hang pull ups to a coach beforehand. We take the safety of our athletes VERY seriously, and one of the easiest ways to injure yourself in CrossFit, is by doing kipping pull-ups before your shoulders have built up the correct stabilising muscles for them to handle it.
With that in mind, we’ll go over the technique for kipping and butterfly pull-ups, as eventually, we’d like to think all our athletes will be ready to progress to this stage.
Then each athlete to perform:
3 x max sets of DEAD HANG STRICT Pull ups (you must remain hanging on the bar for this to be a max set and bands may be used). REST at least 1minute between sets.
WOD
2RFT
400m run
10 x Pull ups
10 x Pistol Squats (alternating)
200m run
16 x Pull Ups
16 x Pistol Squats
100m run
20 x Pull Ups
20 x Pistol Squats
18 min cut off
Squat therapy drills
WOD
13min AMRAP
3 x HSPU’s (scale using box or bands on rig)
5 x Power Clean 60/40
7 x Back Squats 60/40
With 14.3 out of the way and business as usual for four days before we do it all again….enjoy ‘normality’ this Tuesday…but smash it like always.
Skill
Rowing points of performance and technique and - in two teams – each person will have 3 attempts at their fastest 200m SPRINT with at least 1min rest between each. Record your fastest time.
WOD
3RFT
40 Airsquats
2 x TGU 24/16 (alternating arms)
20 x G20 20/10
2 x TGU
10 x KB Swing 24/16
2 x TGU
100m run
12min cut off