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DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a heavy set of 10 Power Cleans. In Part 2, athletes will complete as many rounds as possible in 14 minutes of 60 Calorie Row, 50 Toes to Bar, 40 Wall Balls, 30 Power Cleans, and 20 Ring Muscle Ups.

NOTE: we had a similar workout on Friday (02/18) to help prepare us for the Open cadence of retesting the Open workout on Mondays.

STIMULUS: “14.4” is a Grind .

STRATEGY: Athletes should complete 60 Calorie Row in under 4:30, Toes to Bar in under 3:30, Wall Balls in under 2:30, Power Cleans in under 1:30.

SCALING: If needed, athletes can scale reps to 50 Calorie Row, 40 Toes to Bar, 30 Wall Balls, 20 Power Cleans, and 10 Ring Muscle Ups.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Rounds + Reps. Athletes should aim to complete 1 Round.

EFFICIENCY TIPS

-Alway be moving!

-Athletes should focus on smooth transitions between movements and quick, consistent, strategic breaks!

STRENGTH

12 min to establish a heavy set of 10

Power Clean

WOD

Open Workout 14.4 (AMRAP – Rounds and Reps)

“14.4”

AMRAP 14:

60 Calorie Row

50 Toes to Bar

40 Wall Balls

30 Power Cleans

20 Pull Up + Ring Dip

Subs-

60 Cal Bike or 800m Run

RX+-135/95#, 20/14#, 10/9′, 20 Muscle Ups

RX -115/75#, 20/14#, 10/9′

50-59-95/65#, 14/10#, 10/8′, Jumping Pull-up + Parl Dip

60+-75/55#, 10/6#, 10/8′, Ring Row + Parl Dip

Basics-30 Cal, 25 Sit Ups, 20 WB, 15 PC, 10 Ring Row+Parl Dip