Open 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bars
- 40 wall-ball shots, 20 lb. to 10-foot target
- 30 cleans, 135 lb.
- 20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bars
- 40 wall-ball shots, 14 lb. to 9-foot target
- 30 cleans, 95 lb.
- 20 muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bars
- 40 wall-ball shots, 20 lb. to 9-foot target
- 30 cleans, 115 lb.
- 20 muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bars
- 40 wall-ball shots, 10 lb. to 9-foot target
- 30 cleans, 65 lb.
- 20 muscle-ups
More info here: http://games.crossfit.com/workouts/the-open/2014#tabs-4
Video links:
- Open Announcement 14.4: Seattle
- Open Workout 14.4 Standards
- Video Submission Demo: Open Workout 14.4
- Tips and Strategy by Barbell Shrugged
- Carl Paoli's tips
Extra Credit 14-12-2018
Rollback Tricep Extensions: 75-100 total reps with a light weight. Rest as needed.
Open Gym
Make a note of your achievements in 'Open Gym'