Do singles or small sets today to SAVE YOUR HANDS! Don’t rip. It isn’t worth it.
Also, if you are participating in the Open: LOG YOU SCORES IMMEDIATELY AFTER THE WORKOUT! This is not negotiable. More than a few people have forgot to log their scores and this causes major headaches for us who have to go through and approve them.
Log you score, turn in the top sheet. It is that simple!
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Workout: CrossFit Open Workout 14.4 – As many ‘REPS’ as possible in 14 minutes.
60 calorie row
50 toes to bar
40 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/9ft)
30 cleans –power or squat- (Advanced: 135, Intermediate*: 95, Novice: 65)
20 ring muscle ups
*Women’s “As Prescribed” weights and reps (Rx)
Masters Men 55+: 20lb ball, 9ft target, 115lb cleans
Masters Women 55+: 10lb ball 9ft target, 65lb cleans
Scaling Guide: 160 – 210 reps
There are three categories of athletes who will be doing this workout. The first group will be hoping to finish the cleans in the shortest time possible (because they can’t do muscle ups yet). The second group will be looking to get as many muscle ups as possible. The third group will be looking to finish the muscle ups and get back to the rower.
People just worried about getting through the cleans as fast as possible should push the pace early on. Don’t row at a max pace, but don’t coast either. 60 Calories is about 750-800m. Men should shoot for a 2.5-3.5 min pace to finish. Ladies 3-4.5 min pace. It is okay to get a bit winded on the row because you’ll catch your breath on the toes to bar. Set the damper pretty low and increase the strokes per minute so that this is more ‘cardio’ than muscular endurance. Do very small sets and/or lots of singles on toes to bar. Try to do as few sets on the cleans as possible. Bigger sets will get them over with faster. Do the cleans in small sets or singles, but keep moving. Do not walk away from the bar and watch the clock to stay on a steady pace (as opposed to doing a bunch fast early on and getting blown up). Use the hook grip and tape your thumbs if pinched thumbs is an issue for you.
The difference between finishing the muscle ups and just getting into the 20 will depend on the each individual’s ability to do muscle ups. Either way, getting to them as fast as possible (without being too tired) will be important.
Push the pace on the row, but be respectful of how much it will take out of you (2-3 min pace for the men, 3-4 min pace for the ladies). Then immediately get to the bar for toes to bar! Do a small set to get started, then bigger sets in the middle. Don’t be afraid to drop to 3s or even singles to save your grip for the cleans and muscle ups. If toes to bar are an issue for you, do singles the entire time! You will still finish in a reasonable amount of time if you have the right height bar picked out (no jumping), and you will be slightly recovered for the wall ball. Mobilizing your hamstrings beforehand will make t2b much easier. Do big sets on the wall ball. The sooner you get through them, the longer you’ll have to do muscle ups. Taller athletes will benefit from not extending their arms all the way on wall ball. Utilize the ‘wrist flip’ to get the ball above the target, and there is no need to extend the arms completely. This will save the shoulders for muscle ups later.
Small sets and small rest for the cleans in the beginning. If you pushed the pace on the wall ball, the first couple sets of cleans will feel difficult. As you recover from the wall ball the cleans will get easier. Do bigger sets if you are comfortable. Push the pace to finish the cleans quickly (for tiebreaker purposes).
If you struggle with muscle ups, take a moment to compose yourself before each rep. If you fail a repetition, check the clock and plan accordingly. You are better off waiting longer (even up to a minute) and getting only 1 repetition. Than rushing, and failing 3-5 times. Do not panic if you fail a rep. Visualize making it and then commit.
If you are good at muscle ups (on a good day: 7+ consecutive reps for men, and 5+ for ladies), you may be able to finish the muscle ups and get back to the rower. Men will have a greater chance of finishing due to the fact that rowing 60 calories will be faster for the men (and that muscle ups tend to be easier). Don’t waste time between the cleans and the muscle ups. Finish the cleans quickly, and then get right over to do your first set/rep. Start with smaller sets to avoid ‘no reps’. Before you finish your last set, make sure your rower is on, the monitor is reset, and that the foot straps are lose and ready. Once the last rep is complete rush back and get right back on the rower. Pace the row according to how many minutes you have left (Sprint if you don’t have much time left, settle into a longer pace if you have a minute or more).
Compare To: New Workout!