Friday, March 14 Gym Open @ 2:00 pm

http://www.tabatatimes.com/coaching-roundtable-crossfit-open-14-3-tips-advice/

 

If you are scoring 14.3 today then do some Deadlifts to get a  feel for the weight. The BOX JUMPS for this workout can be done as STEP UPS but you must reach full extension on top of the box. Step ups are pretty fast and will tend to keep your heart rate lower…experiment with both and see how you feel……Also no need to waste time by putting clips on the bar, just change the weight quickly and get lifting.

WOD 14.3

As Many Reps as Possible in 8 MINUTES

  • 10 Deadlifts 135/95 lbs
  • 15 Box Jumps 24/20″
  • 15 Deadlifts 185/135 lbs
  • 15 Box Jumps 24/20″
  • 20 Deadlifts 225/155 lbs
  • 15 Box Jumps 24/20″
  • 25 Deadlifts 275/185 lbs
  • 15 Box Jumps 24/20″
  • 30 Deadlifts 315/205 lbs
  • 15 Box Jumps 24/20″
  • 35 Deadlifts 365/225 lbs
  • 15 Box Jumps 24/20″

Special Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps 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 time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

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 recom- mended that you set your clock to count up

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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