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14.2 Crossfit Open Tips

OMG! Is that what you were thinking after the announcement of 14.2? Which movement are you scared of? Overhead Squats or Chest to Bar Pull Ups?  Whether you're attempt 14.2 a second time or it's your first attempt check out our tip summaru from the experts.

The Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old

95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old

65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+

65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+

45-lb. overhead squats
Jumping chest-to-bar pull-ups

From Barbell Shrugged:

  1. Pace.
  2. Wear weightlifting shoes
  3. Go hard on Overhead Squats if you know you are going to rest on your pull ups.
  4. Keep feet together and core tight for Chest to Bar Pull Ups
  5. Mix up your grip when you get tired.
  6. Mobility - Shoulder and Ankles.
  7. Squat wider if you have poor mobility or longer legs.
  8. For the ladies, wear a padded bra ;)

From Brian Mckenzie and Athletic Cell

  1. Once again. Pace. 80% in the first 3mins.
  2. Mind over matter. Keep moving.
  3. Tape your hands.
  4. Lose grip on Overhead Squats. Save for Chest to Bar Pull Ups.
  5. Use your Oly Shoes.
  6. Shoulder, hip and ankle mobility.

From Carl Paoli

For your Overhead Squat.

  1. Adopt a narrower grip for your overhead squat.
  2. Stance - A little bit wider.
  3. Slow descent control and quick coming up.

For the Chest to Bar Pull Ups.

  1. Kicking version - Use this if you are trying to get your first chest to bar pull up.
  2. Kipping version - Enables you to last.
  3. Butterfly version - Enables you to accelerate to get as many repetitions in as possibke

From Mobility WOD

  1. Pace. Do not go unbroken. Test it out.
  2. Wider stance. Narrower grip.
  3. If your hand goes tingly. Put your bar down.

For more click here


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