Open WOD 14.2 is
For as long as possible:
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
Athletes have 3 minutes per round to perform all reps. Athletes must rest for any remaining time after completing the last rep before 3 minutes elapse.
Athletes continue in 3 minute rounds, with reps increasing by 2 per movement each round. Time expires when an athlete fails to do all required reps in a 3 minute period.See the video below for more detail on scoring and movement standards.
Because we have limited judges this weekend, we’ll start at 0900. There will be a warmup posted. When you have warmed up, sign up on the white board and you will be called as soon as a judge is available. The intent is to show up, warm up and WOD. This keeps things flowing quickly and reduces waiting.
Skill Transfer warmup
30 clean & jerks 135/95#
Open Competitors: Concentrate on any self-identified trouble areas. Eat clean & rest well.
keep the bar close to the shins, weight on the heels, tight back to maintain that lumbar curve. Press through your heels, bar & hips rise at the same time. Head & neck stay neutral.
15 minute AMRAP
30 double unders
10 ring dips
Do a dynamic warmup
foam roll/lacross ball/quad smash and work on all those sticky parts that don’t move so well.
Due to the exercise and other commitments, there will not a be a coach at the 1000 class. Do the WOD as best you can. If you’re not comfortable doing OHS without a coach, use PVC pipe or squats as a scale.
1. start with a 45 or 35# bar and do the best overhead squat you can. Use a partner to gauge your depth and form. Then…
do banded hip extension 60 seconds each leg
and reverse ballerina stretch 60 seconds each leg
2. Redo the OHS to see improvement
3 rounds for time
100 meter sprint (4 lengths of outside area)
7 OHS 135/95#
Open Competitors – Continue mobility work to fine-tune your OHS movement.
Today we start a separate training track for athletes competing in the Open. This separate track will aid you in developing skills needed to be competitive at the Regional competition. For additional insight to this track, see Coach Jared, who is the FTCF team manager.
power snatch 135/95#
do strength work
Skill work: wall walks, handstand holds, handstand walks
not that snatch…
this snatch. get that big extension of hips and knees with a powerful shrug and flip the bar overhead.
5 x 800 m runs
Based off a training regimen by Bart Yasso. Timing yourself will be the most accurate, if you have a stopwatch. Focus on running each 800 as quickly as you ran the last 800. The average time for all 5 800′s is about what you marathon time will be. For example, if your average 800 time is 3:40, then your marathon time would be around 3 hour 40 minutes.
Score: average 800m time.
Open WOD 14.1
So today we start our challenge against the world and ourselves with CF Open 14.1! This is an exciting time, whether this is your first Open competition or your 5th. As always, we’re there to cheer you on to a strong finish. Expect to be pushed mentally and physically. The most important thing is to have fun.
There are, or soon will be, videos out on different strategies on how to best attack these wods. They are great for finding tips.
Please watch the standards video provided by CrossFit. The video has the exact criteria for the movement standards, and are what us judges will be using during the event. The video for 14.1 is here: http://media.crossfit.com/awset/CFG_14-Uno_OpenSTDs-sdfkjh873dnyEF4d_Mainsite_530f7d27366c6_IP.mp4
Tomorrow will be focused on Athletes competing in the Open. However, for athletes who aren’t, you may still come do the wod and scale as needed. If you chose to enter the competition, you have until 1000 Tuesday for sign up and enter your score. Don’t wait til the last minute.
Have fun. I hope to see everyone there.
10 min AMRAP
30 double unders
10 power snatches (75/55#)