A) 1 Power snatch + 1 snatch balance + 1 overhead squat; rest 90 sec x 6
B1) Close grip bench press 3-4×4; R1M
B2) Bent over DB row 5-6×4; R1-2M
C) 10min cap:
– Row 2k (focus on increasing speed every 500m)
– AMRAP KB snatch alt hands every 3 reps 1.5/1pd in remaining time
8 sets:
– 10 box jump step-downs (24/20”)
– 5 strict chin ups
– 5 burpees
rest 1 min
– go for the fastest time possible each set (subtract out 7 min to get working time at end)
A) Power clean cluster 1.1.1 x 3 R15S/2-3M (compare to 3/18)
B) EMOM x 8 min
– 1 hang squat clean from knee; not TnG – start at about 70-75% of A
C) Back squat @30X1; 2, 2, 2; rest 2-3 (compare to 3/20)
A) Build to a tough but sound split jerk in 8 min (off rack)
B) EMOM x 6 min
– 5 TnG Push Jerks off rack (heavy but perfect execution, compare to 3/3)
+
5 min amrap @open pace:
– 5 wall ball
– 5 TTB
– 10 wall ball
– 10 TTB
– 15,15
– 20,20
– etc…… (Function perform medball sit-ups)
rest 5 min
5 min amrap @open pace:
– Row 500m
– 30 S2OH (115/75, 95/65, 75/45)
– Amrap burpee in remaining time
CrossFit Games Open Workout 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.
A1) Close grip bench press 3-4×4; R1M
A2) Weighted pull-ups 2, 2, 2, 2; R1-2M
OR Negative pull-ups 4, 4, 4, 4
+
4 rounds:
-10 KB swings
– 10/7 HR push-ups
– 15 KB swings
– 15/12 HR push-ups
Rest 2-3 min
A) Power clean cluster 1.1.1 x 3 R15S/2-3M
B) Push Jerk 2, 2, 2, 2, 2; R2-3M
C) EMOM x 12 min
Odd: 5-7 TnG power cleans (135/95)
Even: 8-12 Wallballs (20/14)
D) Coach’s choice midline stability work if time permits
A) Overhead squat 1, 1, 1, 1; R2M
B) EMOM x 12min
Odd: 6-10 T2B
Even: 5-7 Burpee box jump – step down (24/20″)
C) 2 attempts at 1 min max calories on AD
D) Complete 100 slow and controlled abmat sit-ups between/after C
