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.)

Recovery Day.

Great Resource:

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. 

A.) Metcon (AMRAP – Rounds)

As many rounds as possible in 45 minutes of,

250 m Row
Rest (1:1)

B.) Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Grip and Rip

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

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

3- Second Snatch x 5 

A.) 5 Rounds for time:

6 Power Snatches (135/95)
12 Box Jump Overs (24/20) 

B.) Burner: 3 Rounds for time:

12/10 Cals on Airdyne (Sub Rower if needed)

10 Burpees

Goal is to be sub 3:00 

C.) Skills: EMOM x 12 minutes

Odd: 5 OH Squat below 50% of your 1RM
Even: 50 Double Unders

D.) Goat Work 

- Pick a GOAT and do quality work. Don't rush this.

Be Not So Fearful

A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Squats

A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.

B. 2x10 Front Squats

C.) Cleans

Five sets of: 3-Position Clean 

(one from the floor, then the mid-hang, then the high hang)

D.) Complete as many reps as possible in 7 minutes following the rep scheme below:

Thruster x 3 reps (100/65 lbs)

Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

E.) Rowing

Row 2000 Meters @ 75-80%

One More Rep.

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

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

3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Up In The Air

A.) "Sherwood Special"

2 RFT:

400m Run
40 Thrusters (75/55)

B.) Partner MetCon:

5 RFT: (2 athletes per team.  One works while the other rests.)

6 Squat Cleans (165/110)
12 HSPU
15 Burpees
18 Pull-ups

Must complete all prescribed reps before switching.  For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes. This work/rest sequence continues till the end of the round.  Complete 5 rounds total.

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