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Monday, March 24, 2014

2014 March 24
by bk

 

CrossFit Games Open WOD 14.4

View workout standards and scorecard HERE

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

OR

Shoulder Press, 5-5-5-5-5 reps
Front Squat, 5-5-5-5-5 reps

Core Development:
50 hollow body rock
50 arch body rock

Post total reps to comments

CrossFit Integrity, Charleston, SC

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11 Responses leave one →
  1. Rueben permalink
    March 24, 2014

    139 rx on Friday.
    150 rx today – Thanks Zach!

  2. Joe Wade permalink
    March 24, 2014

    184 Rx

  3. Blair permalink
    March 24, 2014

    155 Rx

    5 rep PR, and first time ever doing 135# cleans.

  4. Marco permalink
    March 24, 2014

    181rx

  5. Michael Wilcox permalink
    March 24, 2014

    180 rx. 12:46 tie breaker.

  6. Nicole permalink
    March 24, 2014

    172 RX

  7. Terry permalink
    March 24, 2014

    166 Rx

  8. Nikki permalink
    March 25, 2014

    164 rx

  9. Will C. permalink
    March 25, 2014

    Shoulder Press
    125 – 145 – 155 – 170F(4) – 160

    Front Squat
    185 – 205 – 225 – 235 – 235

  10. Khoung permalink
    March 25, 2014

    Front squats:
    185-205-225-245-260-275

    Shoulder press:
    75-95-115-125-135

    50 HBR
    50 ABR

  11. Vanny permalink
    March 26, 2014

    184rx 11:4x
    On Saturday, 184Rx 11:38

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