Welcome to the fourth week of the CrossFit Open.
Once again, Dave Castro has brought out something new. Not only is CrossFit Open 14.4 a chipper WOD but one that includes a never before seen row for calories.
Alright, so here’s the 14.4:
For the complete movement standards click here.
So why do they call it a chipper? Because you just keep chipping away at it like a big block of ice.
So with that being said, at no point other than at the end should you be sprinting.
TIPS & STRATEGIES
TIP #1: GET ON A ROWER tomorrow and row 60 calories and see how you feel. You need to get familiar with how your body will react to the row for pacing.
TIP #2: FOREARMS: This WOD is going to smoke your forearms so DO NOT death grip the row; hold it as lightly as possible while still rowing hard. Once you get into the toes-to-bar you’ll start to feel the burn and don’t forget you still have 30 power cleans at 135#.
TIP #3: Toes-to-Bar: Do these in sets of ones or twos and keep it steady. Trying to string 4, 5, 6, or 7 of these together at a time will destroy your hands and forearms. Stay steady and keep moving.
TIP #4: Wall Balls: Tackle these in sets of 2 or 3. Don’t give yourself more than 2-3 breathes before getting back on it.
TIP #5: Cleans: If you get this far, do singles. If you’ve got anything left in your forearms good luck.
…I’m not even gonna go into muscle-ups.
|Wall Balls||150 Reps|
|Muscle Ups||200 Reps|
Watch Scott Panchik v. Josh Bridges in Seattle, Washington for CrossFit Open 14.4.[youtube http://www.youtube.com/watch?v=2M1fmWOpO24&feature=share&t=16m3s]