March 1, 2014 admin

02/28/14

Well folks, 14.1 has been announced and if you’ve been around the game for a few years it’s a familiar one.  14.1 is a repeat of 11.1…for complete details on the workout CLICK HERE.

Non-Competing Athletes:

CrossFit Open 14.1

AMRAP 10mins:
30 Double Unders
15 Snatches 75/55


CFR Open Competitor’s

14.1 Prep – Work on things like Snatch tech work, Double Unders while fatigued, pacing strategies, mobility, etc.


Competitor’s Program

1. EMOM x 5: 2 Hang Squat Snatches @ 65%

2. 14.1 Prep Warm Up

Notes:  You have all done this recently, so you should already have a decent strategy for pacing, rep schemes and movement.  After you complete part 1, spend about 10-15mins warming up EXACTLY how you plan to warm up on Saturday.  Once ready to perform the workout, count down 3,2,1, Go and take 2 deep breaths, then perform ONE round of the workout how you plan to do it on Saturday (for example; if you don’t plan on going unbroken on the Snatches, then break them up how you plan to).

3. 20mins Mobility: Overhead (shoulders), Hips, Ankles/Calves


ANNOUNCEMENTS:

CFR Open Groups and Heat assignments have been posted in the gym and on Facebook.  Please know that your heat will start at the specified time and you are required to arrive early enough to warm up on your own.

We encourage you to come early and stay late to enjoy the atmosphere and help with judging.

Please bring your $10 entry fee prior to the first workout.

If you’re not competing in the Open you may attend Open Gym on Saturday’s from 9am-10am.

We hope everyone is as excited as we are about the start of the 2014 season!!!


“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more time.” – Thomas A. Edison

Details and Movement Standards for 14.1

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