G
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Trigger/Warm-up/Mobilise/Activate
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WORKOUT 14.2 (http://games.crossfit.com/workouts/the-open/2014)
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Every 3 minutes for as long as possible complete:
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From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
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From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
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From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
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Etc., following same pattern until you fail to complete both rounds
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MEN – includes Masters Men up to 54 years old
95-lb. (43 kg) overhead squats
Chest-to-bar pull-ups
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WOMEN – includes Masters Women up to 54 years old
65-lb. (29,5 kg) overhead squats
Chest-to-bar pull-ups.
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Score = Total Reps
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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.
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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.
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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).
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Scaling – OHS (reduce load) and C2B Pull-ups (Banded Pull-up’s/Jumping Pull-up’s/Ring Rows) ….if you do not get to 9 minutes…record your score where you fell out, but continue AMRAP’ing until 9 minutes.
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Compare your results to those of 2014 at (http://games.crossfit.com/leaderboard)
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then..
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2) AMRAP the following for 10 min:
45 DU’s
30 m Shuttle Run – Run 5 m and back, 10 m and back (i.e. 30 m)
15 SDHP (20 kg / 13 kg) or 150 m Row
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Score = Total Reps
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Cool-down/Trigger Ball/Foam Roll/Stretch
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