Open Workout 14.3

Note: I have been following CrossFit Invictus' prep for our open workouts. I feel like they are designed perfectly to get you ready for the task ahead. You DO NOT want to go into this workout cold. Get a good sweat going and make sure YOU feel loose and ready.

Prominent Links:

Barbell Shrugged: Open Prep for 14.3

Tabata Times: Coaching Roundtable CrossFit Open 14.3

Katie Hogan: Advice for 14.3

A.) Warm-Up:

Row 1000 Meters @ 55-65%

and then…

Dynamic Range of Motion Warm-Up

John Giacalone (GCMC) 14.3 Warm-Up (Link)

and then….

Build quickly to a (275/185 lb) Deadlift x 1-3 reps

and then…

Row 500 Meters @ 65-70%
Row 100 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 150 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 200 Meters @ 95+%
Row 200 Meters @ 55-65%

and then…

Build quickly to a (315/205 lb) Deadlift x 1-3 reps

B.) Every minute, on the minute:

Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″)

Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps (24″/20″)
Minute 3 – 2 Deadlifts (225/155 lbs) + 4 Box Jumps (24″/20″)
Minute 4 – 2 Deadlifts (275/185 lbs) + 4 Box Jumps (24″/20″)

Use this as practice on timing and rhythm of both movements, and for practice with transitions. Ensure that your equipment layout is perfect and familiar to you.

C.) CrossFit Games Open Event 14.3

As many reps as possible in 8 minutes of:

10 Deadlifts (135/95 lbs)

15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

D.) 10-15 minutes of Recovery Pace AirDyne