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March 22, 2014

21
Mar

March 22, 2014

14.4

We’re almost there! 14.4 is a challenging chipper.

Athletes: please review the movement standards video below prior to coming in.

Here are Joe’s warm-up and cool down recommendations:

14.4 will require a lot of gripping and partly hamstring and low back flexibility.
– Make sure to prep your hands by loosening up your forearm muscles. Lean against a wall and roll a lacrosse ball up and down both sides of your forearm or use the R8 to split up the tissues in your forearm for better gliding of the tissues which should result in decrease onset of fatigue with this grip-heavy workout.
– The CFVB warm-up which should prep all the joints needed for this chipper.
– Do a few reps of strict push-ups keeping the midline stable – this will both warm up the triceps (in case you make it to the muscle ups) and wake up your abs for the toes-to-bar portion of the workout.
– When in doubt tape your hands or use a belt.

Post-workout cool down should focus on loosening up the upper and middle traps. Use a ball of your choice to loosen up the muscles in the neck and between the shoulder blades.

Let’s do this!

Workout of the Day
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

MASTERS MEN – includes Masters Men 55+
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 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 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.

Post your scores to the Whiteboard.