(0) Shopping Bag
  • World-wide Shipping
  • Free shipping over $200 (AUS Only)

14.1 Crossfit Open Tips

What's your strategy for 14.1? It's a repeat of 11.1 Double Unders and Snatches. 

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+

30 double-unders
45-lb. power snatches, 15 reps

From Barbell Shrugged key take away points were:

A. 45 minute warm up.

  • Gradually increasing your intensity. 
  • Cardio warm up - Air Dyne is a good one.
  • Mobility - Internal rotation, shoulder, hamstring and ankle mobility

B. Pace the first 5 minutes. Last 3-5 minutes push harder.
C. Grip - Use hook grip and tape your thumb up!!!
D. Understanding the position that you want to snatch in That is, is it a muscle or power snatch? 

Tips from an article from Tabata Times

Updated 2nd March 2014: Mobility WOD tip summary:

  • Hydrate and be well fed 3 hours prior
  • Long warm up eg. 30min+
  • Long cool down
  • Wider snatch grip
  • Hook grip

For full video and detail go to Mobility WOD.

 

Wodnut

Passionate about eating healthy, training dirty and looking and feeling great. Read more on About Us.

Articles you may like

Products you may like

Post a Comment
Your email is never published nor shared. Required fields are marked *
comments powered by Disqus
Up