CrossFit Open 14.4 Strategy Guide, Tips

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.


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.

Rep Breakdown
Row 60 Reps
Toes-to-bar 110 Reps
Wall Balls 150 Reps
Cleans 180 Reps
Muscle Ups 200 Reps
Row 260 Reps

Watch Scott Panchik v. Josh Bridges in Seattle, Washington for CrossFit Open 14.4.


Categories: 2014 CrossFit Open Strategy Guides, Blog

Tags: , , , , , , , , , ,

6 replies

  1. Great tips!!! I’m not looking forward to the swole forearm feeling. I’ll try to remember to loosen my deathgrip on the rower 🙂

  2. good tips..especially on the t2b..only concern is, i hope it doesnt eat into my time

    • Thank you!

      My coach Kate used to say something to me I hated to hear: Your last reps should be faster than your first reps.

      It’s 14 minutes long!!!!

      You have to do 50 TTB, at 10 on the minute that’s 5 minutes. at 12 that’s a little over 4.

      Both Josh and Scott completed theirs in just under 2 minutes.

  3. I got to 180 with 3 seconds to spare (finishing the last clean). I did the row at a moderate pace of 3:40. TTB are not my strong point so I did 10/5/5 then sets of1-3, super fast. Wall balls were 10/10/5/5/5 with 3-5 breaths in between. Cleans were fast singles, I sped up in the last 30 seconds to finish. Burner!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: