Hey there friends, today is a CrossFit Open prep day (aren’t they all really?) and we’ll be working on some skills that have been seen in past Opens and then tackle a CrossFit Open WOD; Let’s get busy!
First, you will get the opportunity to hone your Toes to Bar and Muscle Ups. If you don’t have either of these, focus on working with the hardest scale you can. The coaches will gladly show you the way, but only you can get there.
Today’s WOD is CrossFit Open 14.4, a 14 Minute AMRAP of 5 movements in a descending rep scheme. Check it out:
First, get on your rower and complete a 60 Calorie Row, then get to the rig and complete 50 Toes To Bar, then get to the wall and complete 40 Wall Balls (20/14), then get to your Bar Bell and complete 30 Cleans (135/95), finally complete 20 Muscle Ups.
If you complete one round, start again on the rower and continue the sequence until time is up. Score is total repetitions completed (on the rower 1 calorie = 1 rep).
This is a lot of work to be done in a short amount of time, so scale accordingly and pay the man.
Skill: Toes to Bar/ Muscle Ups
60 Calorie Row
50 Toes to bar
40 wallballs (20/14)
30 Cleans 135/95
20 Muscle Ups