CrossFit Open 2014: Competition Programming Goals

Competition Athletes,

We start training for the CrossFit Open 2014 this Monday.

We will focus on achieving the following:


  • Thrusters @ 110/80 for high reps
  • Overhead Squat @ 135/95 for high reps
  • Push Presses @ 140/95 for high reps
  • Snatch @ 165/110 for reps
  • Squat Cleans/Jerks @ 185/135 for reps


  • Efficient Chest to Bar Kipping and Chest to Bar Butterfly Pull-Ups
  • Bar and Ring Muscle Ups
  • Handstand Push-Ups (strict and kipping)
  • Toes-to-Bar
  • Fast Burpees & Burpees to a target
  • Box Jumps
  • Wall Balls (Ladies, I'm looking at you)

Approach this with excitement, not anxiety (if this fills you with anxiety and overwhelms you, lets talk ... I want you to feel like the monster, not like I'm feeding you to one). These are goals, not expectations from the get go. You excited? I'm excited.


Your Coach

Built in obscurity. Photo by Rafael Vega