3.7.14 "CFG Open WOD 14.2"

March 06, 2014

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FITNESS

“CFG OPEN WOD 14.2”
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

COMPLETE STANDARDS AND VIDEOS CAN BE FOUND HERE:
http://games.crossfit.com/workouts/the-open

COMPETITION

OPEN WOD 14.2

Mobility:
Lax Ball Upper Thoracic
Roll Lats
Floss Hip Flexors
Roll Quads and IT Band

EXTRA CREDIT
Bench Press 5×5
Back Extension 5×10-15 weighted

ENDURANCE
(Thur, Fri, Sat)(only pick one day a week to do this workout)
Run, AirDyne or Row
10 Rounds
:60 sec ON :60 sec OFF

ANNOUNCEMENTS

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

Comments

comments

About the Author
  1. Adam Reply

    34 RX
    C2B were my downfall. Tons of no reps on the 2nd set of 10. Corey was impressive.

  2. big sexy Reply

    124 reps

  3. Brian Campbell Reply

    126 RX

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