It’s Friday and time for another Open Prep day, so start your engine and buckle up for some strength and a WOD straight out of the 2014 CrossFit Open.
First we’re going to focus on power and stability with the Over Head Squat. You’ll work through 4 sets of 3 reps at 75% of your 1RM, so this one will be tough, but you can get through it. Keep the shoulders active and push that bar away from you, straight up.
Once that is complete, reload your bar for moderately light to moderate weighted OHS as we take on CrossFit Open WOD 14.2.
This is a series of timed Couplets using the OHS (95/65) and Chest to Bar pull-ups. The work is broken down into 3-minute sets to complete 2 rounds of OHS / C2B. At …3, 2, 1 GO! In the first 3-minutes complete 10 OHS and 10 C2B, if you complete that, at 3-6 minutes complete 12 OHS and C2B, if you complete that, from 6-9 minutes do 14 OHS and C2B. Continue this upward trending rep scheme, increasing by 2 each new 3-minute cycle. Once you cannot complete the two sets in the allotted time, you are finished. Scale wisely.
Your score is the number of reps completed.
STR: OHS 4×3@75%
WOD: CrossFit Open 14.2
2 rounds 0:00-3:00
10 OHS 95/65
10 Chest to Bar
12 OHS 95/65
14 OHS 95/65
Onward and upward….
Official standards for 14.2 can be found here: