Workout 14.1 - CrossFit Open

CrossFit Open Workout 14.1 – Tips & Tricks

March 1, 2014

Written by admin in Training,Events,

17 min read

The CrossFit Open Workout 14.1 has been announced!

This year’s first workout consists of a 10-minute AMRAP of double-unders and power snatches.

You can access the official workout description, movement standards video, and scorecard here.

Men:
30 double-unders
75-lb /34 kg power snatches, 15 reps

Masters Men:
30 double-unders
65-lb / 30kg power snatches, 15 reps

Women:
30 double-unders
55-lb /25kg power snatches, 15 reps

Masters Women:
30 double-unders
45-lb /21kg power snatches, 15 reps

The WOD Life wants all of our readers to be successful in the first Open workout, so we’ve compiled a list of tips, tricks, and references for you.

Before you attempt 14.1…
• Think about your strengths and weaknesses. Both snatches and double-unders are complex movements that require precision and skill. Which are you more efficient at?
• Pick a “rest” movement. This is the movement that you are most skilled at, and will be the portion of the workout where you will “rest” – that is, where you will reset mentally, control your breathing, and prepare for the more challenging movement.
• Pace yourself. Some athletes prefer to strategize by breaking down repetitions by the minute; others set a number of rounds that they would like to achieve over the course of the workout. Generate a plan and set realistic goals.
• Take the time to adjust your equipment before you begin. Do not give yourself an excuse to take a break from working to readjust your weights or tighten your collars. This adds up – if you readjust for five seconds before every set of snatches, you will be losing nearly a minute of work time.
• Warm up. You know your body better than anyone else – make sure you take the time to listen to it before you begin the workout to ensure that you are warm and mobile. Mechanical correctness in this movement is key, and the foundation of proper form is flexibility and your ability to stabilise the load.

Check out CrossFit’s article on the popular Burgener Warmup for snatches here.

During the workout…
• Conserve energy where you can, as efficiency in both of these movements is key. Focus on keeping your feet together and your wrists and arms close to your sides during the double-unders. Think about getting the bar into your hip pocket and exploding it into the overhead position during your snatch. As my good friend says, give the bar a ride!
• Remember the pacing plan you created before the workout? Adjust if necessary, but don’t throw it all out the window. You created a solid strategy based on your skill level and your comfort with the movements – now stick to it! Don’t get discouraged – remember, if it was easy, everyone would be doing it.
• Watch your breathing. You should be gasping for air in the last few minutes of the workout, not at minute three. Focus on taking slow, deep breaths during your rest movement to control your heart rate and efficiently use oxygen.
• Know if, and when, to rest. If you are thinking about adjusting your plates, grabbing a drink of water, or taking off your shirt, DON’T. It is normal to be nervous and to want a mental break; if you are still performing to standard, keep going. If you are repeatedly failing reps and there is still time left on the clock, think about resetting for five to ten seconds. Ten seconds of reset could be the difference between a failed rep and an additional 20 to 30 seconds spent regrouping.
• Watch your lumbar curve. Most athletes will be tempted to use the touch-and-go method during the snatches to quickly knock out reps, but if you chose speed over form you could be setting yourself up for failure. The weights are light, but there is still the risk of creating excessive tightness in your lower back. This uneccessary strain will occur if your pull is sloppy and your lumbar curve is comprised.

For more mechanical advices on the snatch, check out Wil Fleming’s quick guide to the snatch here.

After the workout…
• Recovery is key, especially if you plan on attempting the workout again. Many athletes will attempt to do the workout two or three times in order to maximize their score. Make sure you have a plan for recovery – and make sure you implement that plan – after your first attempt. It’s critical to ensure you are ready to take on the workout a second or third time.
• Drink water. It sounds simple, right? Chances are you didn’t drink during the WOD in order to avoid periods of rest. Grab that water bottle now, and drink up!
• Give some high fives, or some fist bumps, or some chest bumps! Congratulate your fellow CrossFitters (and yourself) on their amazing work after the clock stops. Mutual support and encouragement is key to success – after all, CrossFit is built on the concept of community.

Here are some more Tips and Strategies from our friends at Barbell Shrugged: