WOD: Friday, March 14, 2014 (Open 14.3 — Day 1)

Today you are either doing CrossFit Open 14.3, resting to do it on Saturday, or strategizing for 14.3. If you are not signed up for the Open, you may do 14.3 Rx or Scaled.

(A) Movement Review

  • Box Jumps and Step Ups
    • Hip Extension and Knee Lockout for Box Jumps
    • Jumping Up, Jumping Down
    • Jumping Up, Stepping Down
    • Stepping Up, Jumping Down
    • Stepping Up, Stepping Down
  • Deadlifts
    • Plank
    • Good Mornings
    • Deadlift Set-up
      • Feet
      • Grip Variations
      • Back
    • Deadlift Form and Lockout
    • Using a Weight Belt

For Part (B) below, registered Open athletes will get equipment and station priority (ideally clustered around the clock. We will run as many as 3 heats if necessary. Ideally, Open athletes are going in the first heat and, if not, then the second.

(B) CrossFit Open Workout 14.3 or Skip to (C)

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. (Scale: 95/65)
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb. (Scale: 135/95)
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb. (Scale: 185/135)
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb. (Scale: 225/155)
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb. (Scale: 275/185*)
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.  (Scale 315/205**)
15 box jumps, 24 / 20 inch

*If you can get this far, you should probably do this Rx
** If you can get this far, you will do this Rx

(C) Row an easy 1500m

(D) Practice Different Box Jump Strategies (Pending Box Availability)

  • No more than 50 total reps
  • Skip this if you did (B) and go to (E)

(E) Mobility

Shayda. Deficit Push Ups. Photo by Rafael Vega