Open Workout 14.5

Mobility for 14.5

by: John Ciacalone (GCMC)

Open 14.5: Breakdown and Tips

by: Brian MacKenzie (Athlete Cell, CrossFit Endurance)

14.5 Tips

by: Dan Tyminski (Crossfit Lindy)

14.5 Tips

by: Chris Harris (Move Fast, Lift Heavy)

14.5 Movement Standards

by: CrossFit HQ

Coaching Roundtable: 14.5
by: Tabata Times

A.) Warm-Up:

Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%

and then….

6 Thrusters (95/65 lbs)
6 Bar-Facing Burpees
4 Thrusters (95/65 lbs)
4 Bar-Facing Burps
2 Thrusters (95/65 lbs)
2 Bar-Facing Burpees

B.) CrossFit Games Open Workout 14.5

Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:

Thrusters (95/65)
Bar-Facing Burpees

Note: Remember, 2 foot jump over!!!. If you do not JUMP over with 2 feet
Then it is a “NO-REP”.

C.) Celebrate…you just finished the 2014 Open!
(Unless, of course, you’re doing this one again on Sunday or Monday.)

Open Workout 14.4

Articles and Tips:

Mobility Tips
by: John Giacalone

Tips and Srategy for 14.4

by: Barbell Shrugged

14.4 Open Workout Breakdown

by: Carl Paoli

Coaching Roundtable CrossFit Open 14.4: Tips and Advice

by: Tabata Times

14.4 Breakdown
By: Brian McKenzie (Athlete Cell and CrossFit Endurance)

Rowing Tips:
by: Shane Farmer (CrossFit Invictus)

The Rowing Sprint Start
The "Quick Release" Method
Rowing Tips: Episode 2

A.) Row 1000 Meters @ 70-75%

and then…

Hamstring, Shoulder and Thoracic Spine Mobility

and then…

Three (3) sets to note calories of:

30 seconds of Rowing (Cal)
5 Toes to Bar
4 Wall Ball Shots
2 Power Cleans
1 Muscle-Up (IF you think you will be making it here)
Rest 90 seconds

(use this to learn your pacing – first set @ 90%, second set @ 95%, and third @ 90-95%)

-OR-

B.) CrossFit Games Open Event 14.4

Complete as many rounds and reps as possible in 14 minutes of:

Row 60 Calories
50 Toes to Bar
40 Wall Ball Shots (20/14)
30 Cleans (135/95)
20 Muscle-Ups

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

14.2 Redux

Jesse paced it out and killed this workout on Saturday.

1. Check your grip: I would use something other than the width if you pull up grip just to help conserve. So if your comfy OH grip is your jerk grip and the width of pull up grip is the same, then maybe widen OH grip slightly.


2. No hook grip, this will create unnecessary tension and hinder position.


3. No wrist wraps! Do you really need them for this weight? The more narrow grip will help with this as well, so if at all possible, go without. They as well will cause unnecessary tension and/or hinder position.


4. If you struggle with mobility at all, use your Oly shoes. In either case, that little bit may allow you to go slightly more narrow more comfortably and make all the difference.


5. Keep your head UP! I see so many people look down or poke their neck forward, this as well causes unnecessary tension and hinders position(drags you forward.)


6. Check all the great tips out there on C2B's!


7. HAVE FUN!.......most importantly:)

-Chad Vaughn

A.) Focused Mobility Work…

Mobility Doc: John Giacalone Mobility warm-up

Please see the link above for mobility for 14.2.

Lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

B.) Warm-up:

Row 500 Meters @ 75-80%
Row 500 Meters @ 80-85%
Row 500 Meters @ 90-95%
Row 500 Meters @ 80-85%

and then….

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups

-REST AS NEEDED-

C.) CrossFit Games Open Event 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

Open Workout 14.2

"Loving 14.2! Remember, just because it says OH squat doesn't mean you have to use your snatch grip! If you have the mobility, go with more narrow, ideally your regular jerk grip for this WOD, you'll be stronger and conserve more energy and shoulder vs snatch grip. Anything more narrow than snatch will help but test yourself beforehand and see where you're at. If the ideal jerk grip is something you're capable of but it's really forced, then you'll need to widen a little and give yourself extra room as that forcing will suck your energy as well."

1. Check your grip-to add to the above I would use something other than the width if you pull up grip just to help conserve. So if your comfy OH grip is your jerk grip and the width of pull up grip is the same, then maybe widen OH grip slightly.


2. No hook grip, this will create unnecessary tension and hinder position.


3. No wrist wraps! Do you really need them for this weight? The more narrow grip will help with this as well, so if at all possible, go without. They as well will cause unnecessary tension and/or hinder position.


4. If you struggle with mobility at all, use your Oly shoes. In either case, that little bit may allow you to go slightly more narrow more comfortably and make all the difference.


5. Keep your head UP! I see so many people look down or poke their neck forward, this as well causes unnecessary tension and hinders position(drags you forward.)


6. Check all the great tips out there on C2B's!


7. HAVE FUN!.......most importantly:)

-Chad Vaughn

A.) Focused Mobility Work…

Mobility Doc: John Giacalone Mobility warm-up

Please see the link above for mobility for 14.2.

Lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

B.) Warm-up:

Row 500 Meters @ 75-80%
Row 500 Meters @ 80-85%
Row 500 Meters @ 90-95%
Row 500 Meters @ 80-85%

and then….

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups

-REST AS NEEDED-

C.) CrossFit Games Open Event 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:002 rounds of:

10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

Open 14.1 Redux

CrossFit Open 14.1 WOD Strategy and Tips for Snatches and Double Unders - Technique WOD

Efficiency Tips: The Snatch

A.) Mobility:

What is tight on you? What do you feel you didn't hammer enough the first time you did the workout? My calves are personally still sore, so I will be giving them some T.L.C before doing this again today.

Snatch Complex 

Overhead Shrug x 8 

Romanian DL x 8 

Squatting Muscle Snatch x/ Trap Raise x 6 

-add weight-

Muscle Snatch (From Hip) x 5 

Touch & Go return practice x 5

B.) Not for time:

Row 2000 Meters @ 70-75%

-rest as needed- 

and then at “game speed” perform the following:

10 Power Snatches (75/55)
30 Double Unders
Rest until fully recovered
5 Power Snatches (75/55)
15 Double Unders

C.) CrossFit Games Open 14.1 (which was also 11.1)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders
15 Power Snatches (75/55 lbs)

D.) AirDyne (or) Row for 10-20 minutes at an easy recovery pace.

CrossFit Games OPEN 14.1

CrossFit Open 14.1 WOD Strategy and Tips for Snatches and Double Unders - Technique WOD

A.) Mobility:

Hamstrings: Tight hamstrings = blown up back. Make sure and start with some good foam rolling and then lots of dynamic drills to get them nice and loosened up.

Upper Back: Hammer at the Thoracic Spine by arching along a PVC pipe. The more upper back mobility, the less hyperextension your lumbar will get when placing the bar overhead.

Teres / Lats: These are those super fun muscles near the under side of your armpit that seem to always be tender. When these are tight, extending your arms overhead becomes a lot tougher which will cause shoulder fatigue much faster. Spend some time with a lacrosse ball tacking down tight areas. Once you find a gnarly spot, apply pressure and reach your arm straight overhead to extend the muscle.

Technique: Stimulate better movement and efficiency for by first doing a little practice on your touch and go return with this exercise! Even though the weight is light, you don't want it to quickly turn into a rounded back RDL rep after rep. Focus on keeping bar close, and on return, lowering with the back first, and then the legs.

Snatch Complex 

Overhead Shrug x 8 

Romanian DL x 8 

Squatting Muscle Snatch x/ Trap Raise x 6 

-add weight-

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5

Touch & Go return practice x 5

B.) Not for time:

Row 2000 Meters @ 70-75%

-rest as needed- 

and then at “game speed” perform the following:

10 Power Snatches (75/55)
30 Double Unders
Rest until fully recovered
5 Power Snatches (75/55)
15 Double Unders

C.) CrossFit Games Open 14.1 (which was also 11.1)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders
15 Power Snatches (75/55 lbs)

D.) Recovery Row

10 rounds of: 250m Row, :30 second rest between sets

Note: We will likely be hitting this workout again on Sunday. I noticed that once you get a taste of how a workout feels, you know how your body will react and how to build a strategy for the next go-around.